{"id":7955,"date":"2020-04-03T23:16:12","date_gmt":"2020-04-03T16:16:12","guid":{"rendered":"https:\/\/jobsgo.vn\/blog\/?p=7955"},"modified":"2022-04-26T17:07:16","modified_gmt":"2022-04-26T10:07:16","slug":"nhung-bai-tap-1-phut-giup-co-the-khoe-manh-tai-nha-mua-covid-19","status":"publish","type":"post","link":"https:\/\/jobsgo.vn\/blog\/nhung-bai-tap-1-phut-giup-co-the-khoe-manh-tai-nha-mua-covid-19\/","title":{"rendered":"Nh\u1eefng b\u00e0i t\u1eadp 1 ph\u00fat gi\u00fap c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh t\u1ea1i nh\u00e0 m\u00f9a Covid-19"},"content":{"rendered":"\n
Vi\u1ec7c ph\u1ea3i c\u00e1ch ly to\u00e0n x\u00e3 h\u1ed9i khi\u1ebfn ch\u00fang ta h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng v\u00e0 sinh ho\u1ea1t kh\u00f4ng \u0111i\u1ec1u \u0111\u1ed9 h\u01a1n, ch\u00ednh \u0111i\u1ec1u n\u00e0y m\u1edbi d\u1ec5 khi\u1ebfn ch\u00fang ta thay v\u00ec m\u1eafc Covid m\u00e0 se. H\u00e3y c\u00f9ng JobsGO t\u1eadp ngay nh\u1eefng b\u00e0i t\u1eadp 1 ph\u00fat d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 n\u00e2ng cao s\u1ee9c kh\u1ecfe m\u00f9a d\u1ecbch nh\u00e9!<\/i><\/b><\/span><\/p>\n <\/p>\n M\u1ee5c l\u1ee5c<\/p> <\/p>\n Squat c\u00f3 l\u1ebd kh\u00f4ng c\u00f2n l\u00e0 b\u00e0i t\u1eadp g\u00ec xa l\u1ea1 \u0111\u1ed1i v\u1edbi m\u1ecdi ng\u01b0\u1eddi. T\u00e1c d\u1ee5ng c\u1ee7a Squat t\u00e1c \u0111\u1ed9ng m\u1ea1nh \u0111\u1ebfn c\u00e1c tuy\u1ebfn c\u01a1 h\u00f4ng, \u0111\u00f9i, c\u1ed9t s\u1ed1ng v\u00e0 qu\u00e1 tr\u00ecnh l\u01b0u th\u00f4ng m\u00e1u. T\u1eadp squat \u0111\u00fang c\u00e1ch v\u00e0 \u0111i\u1ec1u \u0111\u1ed9 s\u1ebd gi\u00fap b\u1ea1n th\u1ea3i \u0111\u1ed9c da, \u0111\u00e1nh tan m\u1ee1 th\u1eeba v\u00e0 n\u00e2ng cao kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch nh\u1edd hormone DHEA ti\u1ebft ra trong qu\u00e1 tr\u00ecnh t\u1eadp. Tuy nhi\u00ean, t\u1eadp Squat sai c\u00e1ch c\u0169ng \u1ea3nh h\u01b0\u1edfng kh\u00f4ng t\u1ed1t \u0111\u1ebfn x\u01b0\u01a1ng kh\u1edbp c\u1ee7a b\u1ea1n. H\u00e3y tham kh\u1ea3o h\u01b0\u1edbng d\u1eabn c\u01a1 b\u1ea3n d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u00fang b\u00e0i t\u1eadp n\u00e0y nh\u00e9.<\/span><\/p>\n C\u00e1ch th\u1ef1c hi\u1ec7n:<\/b><\/span><\/p>\n M\u1ed9t s\u1ed1 l\u01b0u \u00fd khi t\u1eadp Squat:<\/b><\/span><\/p>\n <\/p>\n <\/p>\n C\u0169ng nh\u01b0 Squat, Plank l\u00e0 m\u1ed9t b\u00e0i t\u1eadp \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng cho nh\u1eefng ai mu\u1ed1n t\u1eadp c\u01a1 gi\u1ea3m m\u1ee1, c\u1ed1 \u0111\u1ecbnh d\u00e1ng v\u00e0 gi\u00fap c\u00e1c kh\u1edbp linh ho\u1ea1t h\u01a1n. M\u1ed9t \u01b0u \u0111i\u1ec3m c\u1ee7a Plank \u0111\u00f3 l\u00e0 c\u00e1ch t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 v\u00f4 c\u00f9ng \u0111\u00e1ng kinh ng\u1ea1c. C\u1ee5 th\u1ec3, 1 ph\u00fat Plank t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi khi b\u1ea1n g\u1eadp b\u1ee5ng 60 l\u1ea7n \u0111\u1ea5y. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 \u0111\u00f3, \u0111i\u1ec1u ki\u1ec7n ti\u00ean quy\u1ebft l\u00e0 b\u1ea1n ph\u1ea3i t\u1eadp \u0111\u00fang t\u01b0 th\u1ebf. V\u1eady nh\u01b0 th\u1ebf n\u00e0o l\u00e0 c\u00e1ch t\u1eadp Plank chu\u1ea9n?<\/span><\/p>\n C\u00e1ch t\u1eadp Plank<\/b><\/span><\/p>\n L\u01b0u \u00fd khi t\u1eadp Plank:<\/b><\/span><\/p>\n >> 5 th\u00f3i quen l\u00e0nh m\u1ea1nh gi\u00fap d\u00e2n c\u00f4ng s\u1edf c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe<\/a><\/span><\/p>\n <\/p>\n <\/p>\n Malasana nghe c\u00f3 v\u1ebb l\u1ea1 v\u1eady th\u00f4i, nh\u01b0ng \u0111\u00f3 th\u1ef1c ra ch\u00ednh l\u00e0 t\u01b0 th\u1ebf ng\u1ed3i x\u1ed5m \u201ctruy\u1ec1n th\u1ed1ng\u201d c\u1ee7a ng\u01b0\u1eddi Vi\u1ec7t ta \u0111\u00f3. \u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf yoga c\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn s\u1ee9c kh\u1ecfe. Kh\u00f4ng ch\u1ec9 gi\u00fap \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n s\u0103n ch\u1eafc, t\u01b0 th\u1ebf n\u00e0y c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n c\u01a1 l\u01b0ng, kh\u1edbp h\u00f4ng, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng th\u0103ng b\u1eb1ng v\u00e0 t\u1eadp trung. T\u01b0 th\u1ebf n\u00e0y c\u0169ng r\u1ea5t c\u00f3 \u00edch \u0111\u1ed1i v\u1edbi c\u00e1c m\u1eb9 tr\u01b0\u1edbc khi sinh, v\u00ec n\u00f3 gi\u00fap k\u00edch th\u00edch khung ch\u1eadu v\u00e0 hai b\u1eafp \u0111\u00f9i.\u00a0<\/span><\/p>\n M\u1ed9t b\u00e0i t\u1eadp Malasana chu\u1ea9n s\u1ebd \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n nh\u01b0 sau:<\/b><\/span><\/p>\n L\u01b0u \u00fd khi t\u1eadp Malasana:<\/b><\/span><\/p>\n <\/p>\n <\/p>\n Khi c\u01a1 th\u1ec3 \u00edt v\u1eadn \u0111\u1ed9ng, c\u00e1c c\u01a1 s\u1ebd b\u1ecb co tr\u00f9ng g\u00e2y m\u1ec7t m\u1ecfi. L\u00fac n\u00e0y ch\u00fang ta v\u1eabn th\u01b0\u1eddng v\u01b0\u01a1n vai hay \u0111\u1ee9ng l\u00ean v\u1eb7n m\u00ecnh \u0111\u1ec3 th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n. \u0110\u00f3 ch\u00ednh l\u00e0 h\u00ecnh th\u1ee9c c\u01a1 b\u1ea3n c\u1ee7a gi\u00e3n c\u01a1. Gian c\u01a1 khi t\u1eadp \u0111\u00fang c\u00e1ch c\u00f3 t\u00e1c \u0111\u1ed9ng r\u1ea5t l\u1edbn, gi\u00fap l\u01b0u th\u00f4ng m\u00e1u nhanh h\u01a1n, x\u01b0\u01a1ng kh\u1edbp linh ho\u1ea1t v\u00e0 gi\u1ea3m c\u00e1c ch\u1ea5n th\u01b0\u01a1ng khi \u0111\u1ed9t nhi\u00ean v\u1eadn \u0111\u1ed9ng qu\u00e1 s\u1ee9c.<\/span><\/p>\n C\u00e1c t\u1eadp gi\u00e3n c\u01a1 c\u01a1 b\u1ea3n:<\/b><\/span><\/p>\n<\/p>\n
1. Squat<\/b><\/span><\/span><\/h3>\n
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2. Plank<\/b><\/span><\/span><\/h3>\n
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3. Malasana<\/b><\/span><\/span><\/h3>\n
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4. Gi\u00e3n c\u01a1<\/b><\/span><\/span><\/h3>\n
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