{"id":3044,"date":"2023-07-14T14:56:37","date_gmt":"2023-07-14T07:56:37","guid":{"rendered":"https:\/\/opfe.vn\/?p=3044"},"modified":"2023-07-14T15:07:43","modified_gmt":"2023-07-14T08:07:43","slug":"che-do-tap-luyen-cho-nguoi-benh-thoai-hoa-khop-phan-3-3","status":"publish","type":"post","link":"https:\/\/opfe.vn\/index.php\/2023\/07\/14\/che-do-tap-luyen-cho-nguoi-benh-thoai-hoa-khop-phan-3-3\/","title":{"rendered":"[CH\u1ebe \u0110\u1ed8 T\u1eacP LUY\u1ec6N CHO NG\u01af\u1edcI B\u1ec6NH THO\u00c1I HO\u00c1 KH\u1edaP (Ph\u1ea7n 3\/3)]"},"content":{"rendered":"\n

III. C\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n cho ng\u01b0\u1eddi tho\u00e1i ho\u00e1 \u0111\u1ed1t s\u1ed1ng l\u01b0ng v\u00e0 c\u1ed9t s\u1ed1ng c\u1ed5<\/h3>\n\n\n\n

1. Tho\u00e1i ho\u00e1 \u0111\u1ed1t s\u1ed1ng l\u01b0ng<\/h4>\n\n\n\n

\"\ud83d\udccd\" B\u00e0i t\u1eadp 1:<\/strong><\/p>\n\n\n\n

\"\ud83d\udc49\" B\u00e0i t\u1eadp n\u00e0y gi\u00fap c\u1ed9t s\u1ed1ng ph\u1ea7n th\u1eaft s\u1ed1ng l\u01b0ng \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n. T\u1eadp \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap tinh gi\u1ea3m nh\u1eefng \u0111\u1ee3t \u0111au v\u00e0 \u00ea nh\u1ee9c do b\u1ec7nh t\u1ea1o n\u00ean ra. Ti\u1ebfn h\u00e0nh l\u1ea7n l\u01b0\u1ee3t theo nh\u1eefng tr\u00ecnh t\u1ef1 sau \u0111\u00e2y:<\/p>\n\n\n\n

+N\u1eb1m ng\u1eeda l\u00ean th\u1ea3m, co th\u1eb3ng 2 \u0111\u1ea7u g\u1ed1i l\u00ean, c\u1eb3ng ch\u00e2n v\u1eabn ch\u1ea1m \u0111\u1ea5t.<\/p>\n\n\n\n

+G\u1ed3ng c\u01a1 v\u00f9ng b\u1ee5ng, \u00e9p m\u1eb7t s\u01b0\u1eddn l\u01b0ng xu\u1ed1ng m\u1eb7t s\u00e0n nh\u00e0, \u0111\u1ed3ng th\u1eddi c\u00f9ng l\u00fac h\u00edt s\u00e2u.<\/p>\n\n\n\n

+H\u00f4 h\u1ea5p \u0111\u1ec1u v\u00e0 d\u1ea7n th\u1ea3 l\u1ecfng c\u01a1 b\u1ee5ng.<\/p>\n\n\n\n

+\u0110\u1ed9ng t\u00e1c n\u00e0y m\u1ed7i \u0111\u1ee3t ph\u1ea3i l\u1eb7p \u0111i l\u1eb7p l\u1ea1i kho\u1ea3ng 20 l\u1ea7n m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n

\"\ud83d\udccd\" B\u00e0i t\u1eadp 2:<\/strong><\/p>\n\n\n\n

\"\ud83d\udc49\" B\u00e0i t\u1eadp n\u00e0y gi\u00fap ph\u1ea7n \u0111\u1ed1t s\u1ed1ng th\u1eaft l\u01b0ng \u0111\u01b0\u1ee3c gi\u1eef \u1edf tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng, th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh l\u01b0u th\u00f4ng m\u00e1u. T\u1ea1o s\u1ef1 \u0111\u00e0n h\u1ed3i cho c\u01a1 b\u1eafp, c\u00e1c kh\u1edbp v\u00e0 c\u00e1c d\u00e2y th\u1ea7n kinh v\u00f9ng c\u1ed9t s\u1ed1ng. Gi\u1ea3m c\u00e1c c\u01a1n \u0111au t\u1ea1i v\u00f9ng tho\u00e1i h\u00f3a:<\/p>\n\n\n\n

+N\u1eb1m ng\u1eeda l\u01b0ng l\u00ean th\u1ea3m, 2 tay \u0111an nhau \u0111\u1ea9y l\u00ean gi\u1eef \u0111\u1ea7u h\u01a1i n\u00e2ng l\u00ean.<\/p>\n\n\n\n

+Ch\u00e2n co l\u00ean \u0111\u1ec3 ph\u1ea7n \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u00f9i t\u1ea1o m\u1ed9t g\u00f3c vu\u00f4ng v\u1edbi s\u00e0n.<\/p>\n\n\n\n

+Kh\u00f4ng thay \u0111\u1ed5i t\u01b0 th\u1ec3 trong 15 ph\u00fat<\/p>\n\n\n\n

+T\u01b0 th\u1ebf n\u00e0y ph\u00e1t huy hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u nh\u1ea5t l\u00e0 khi b\u1ea1n t\u1eadp luy\u1ec7n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n\n\n\n

2. Tho\u00e1i ho\u00e1 \u0111\u1ed1t s\u1ed1ng c\u1ed5<\/h4>\n\n\n\n

\"\ud83d\udccd\" B\u00e0i t\u1eadp 1:<\/strong><\/p>\n\n\n\n

\"\ud83d\udc49\" \u0110\u1eb7t 2 tay ph\u00eda tr\u01b0\u1edbc tr\u00e1n, t\u1ea1o th\u00e0nh 1 l\u1ef1c \u0111\u1ec3 \u0111\u1ea9y \u0111\u1ea7u v\u1ec1 ph\u00eda sau. \u0110\u1ed3ng th\u1eddi, \u0111\u1ea7u v\u00e0 c\u1ed5 c\u0169ng t\u1ea1o 1 l\u1ef1c c\u00e2n b\u1eb1ng ch\u1ed1ng l\u1ea1i l\u1ef1c c\u1ee7a tay, gi\u1eef \u0111\u1ea7u \u1edf v\u1ecb tr\u00ed th\u1eb3ng \u0111\u1ee9ng. B\u1ea1n gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 10 gi\u00e2y, \u0111\u1ebfn khi kh\u1edbp c\u1ed5 th\u1ea5y m\u1ecfi th\u00ec t\u1eeb t\u1eeb h\u1ea1 tay xu\u1ed1ng v\u00e0 d\u1eebng l\u1ea1i. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y trong kho\u1ea3ng 5 l\u1ea7n.<\/p>\n\n\n\n

\"\ud83d\udc49\" V\u1edbi b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n nhi\u1ec1u l\u1ea7n trong ng\u00e0y, m\u1ed7i khi c\u1ea3m th\u1ea5y m\u1ecfi c\u1ed5. S\u1eed d\u1ee5ng ng\u00f3n tr\u1ecf v\u00e0 3 ng\u00f3n c\u00f2n l\u1ea1i mi\u1ebft nh\u1eb9 t\u1eeb ch\u00e2n t\u00f3c \u0111\u1ebfn khu v\u1ef1c c\u1ed5, hai vai g\u00e1y v\u00e0 ng\u01b0\u1ee3c l\u1ea1i. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c li\u00ean t\u1ee5c trong kho\u1ea3ng 2-3 ph\u00fat v\u1edbi l\u1ef1c tay v\u1eeba ph\u1ea3i nh\u1eb1m gi\u00fap c\u00e1c c\u01a1 v\u00e0 kh\u1edbp c\u1ed5 \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng.<\/p>\n\n\n\n

\"\ud83d\udccd\" B\u00e0i t\u1eadp 2:<\/strong><\/p>\n\n\n\n

\"\ud83d\udc49\" Ng\u01b0\u1eddi b\u1ec7nh n\u1eb1m ng\u1eeda, 1 ng\u01b0\u1eddi tr\u1ee3 gi\u00fap ng\u1ed3i tr\u00ean ph\u00eda \u0111\u1ea7u ng\u01b0\u1eddi b\u1ec7nh, hai tay \u0111\u1eb7t d\u01b0\u1edbi x\u01b0\u01a1ng ch\u1ea9m n\u00e2ng \u0111\u1ea7u ng\u01b0\u1eddi b\u1ec7nh l\u00ean \u0111\u1ed3ng th\u1eddi d\u00f9ng m\u1ed9t l\u1ef1c k\u00e9o vu\u00f4ng g\u00f3c v\u1edbi tr\u1ee5c \u0111\u1ee9ng \u0111\u1ec3 l\u00e0m gi\u00e3n c\u1ed9t s\u1ed1ng c\u1ed5. K\u00e9o v\u1ec1 ph\u00eda ng\u01b0\u1eddi tr\u1ee3 gi\u00fap \u0111\u1ebfn khi c\u1ea3m th\u1ea5y m\u1ecfi th\u00ec gi\u1ea3m t\u1eeb t\u1eeb, l\u00fac n\u00e0o h\u1ebft m\u1ecfi th\u00ec th\u1ef1c hi\u1ec7n th\u00eam 10 l\u1ea7n n\u1eefa.<\/p>\n\n\n\n

\"\ud83d\udccd\" B\u00e0i t\u1eadp 3:<\/strong><\/p>\n\n\n\n

\"\ud83d\udc49\" Nh\u1eb9 nh\u00e0ng \u0111\u01b0a \u0111\u1ea7u ng\u1eeda ra ph\u00eda sau, m\u1eaft h\u01b0\u1edbng l\u00ean nh\u00ecn tr\u1ea7n nh\u00e0. Ng\u1eeda \u0111\u1ebfn \u0111o\u1ea1n c\u1ed5 c\u1ea3m th\u1ea5y c\u0103ng th\u00ec d\u1eebng l\u1ea1i. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf 5-10 gi\u00e2y r\u1ed3i \u0111\u01b0a \u0111\u1ea7u v\u1ec1 v\u1ecb tr\u00ed c\u00e2n b\u1eb1ng.<\/p>\n\n\n\n

Hy v\u1ecdng qua c\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n n\u00e0y s\u1ebd gi\u00fap c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea9y l\u00f9i nh\u1eefng c\u01a1n \u0111au kh\u00f3 ch\u1ecbu v\u00e0 gi\u00fap ph\u1ee5c h\u1ed3i c\u00e1c ph\u1ea7n b\u1ecb tho\u00e1i ho\u00e1, b\u00ean c\u1ea1nh \u0111\u00f3 c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p nh\u1eb1m ph\u1ee5c h\u1ed3i c\u00e1c th\u01b0\u01a1ng t\u1ed5n \u1edf c\u00e1c kh\u1edbp v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh l\u00e3o ho\u00e1 c\u1ee7a c\u00e1c s\u1ee5n, kh\u1edbp.<\/p>\n\n\n\n

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

Hy v\u1ecdng qua c\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n n\u00e0y s\u1ebd gi\u00fap c\u00e1c b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea9y l\u00f9i nh\u1eefng c\u01a1n \u0111au kh\u00f3 ch\u1ecbu v\u00e0 gi\u00fap ph\u1ee5c h\u1ed3i c\u00e1c ph\u1ea7n b\u1ecb tho\u00e1i ho\u00e1, b\u00ean c\u1ea1nh \u0111\u00f3 c\u1ea7n k\u1ebft h\u1ee3p v\u1edbi m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p nh\u1eb1m ph\u1ee5c h\u1ed3i c\u00e1c th\u01b0\u01a1ng t\u1ed5n \u1edf c\u00e1c kh\u1edbp v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh l\u00e3o ho\u00e1 c\u1ee7a c\u00e1c s\u1ee5n, kh\u1edbp.<\/p>\n","protected":false},"author":9,"featured_media":3046,"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":[216,203],"class_list":["post-3044","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe","tag-che-do-tap-luyen-cho-nguoi-thoai-hoa-khop","tag-thoai-hoa-khop"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/posts\/3044","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=3044"}],"version-history":[{"count":2,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/posts\/3044\/revisions"}],"predecessor-version":[{"id":3048,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/posts\/3044\/revisions\/3048"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/media\/3046"}],"wp:attachment":[{"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/media?parent=3044"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/categories?post=3044"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/opfe.vn\/index.php\/wp-json\/wp\/v2\/tags?post=3044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}