{"id":12155,"date":"2023-08-11T16:50:05","date_gmt":"2023-08-11T09:50:05","guid":{"rendered":"http:\/\/phunungaynay.net\/?p=12155"},"modified":"2023-08-11T16:50:05","modified_gmt":"2023-08-11T09:50:05","slug":"4-tu-tap-yoga-giup-nang-vong-1-tai-nha","status":"publish","type":"post","link":"https:\/\/phunungaynay.net\/?p=12155","title":{"rendered":"4 t\u01b0 th\u1ebf t\u1eadp yoga gi\u00fap n\u00e2ng v\u00f2ng 1 t\u1ea1i nh\u00e0"},"content":{"rendered":"<p>(L\u00e0m \u0110\u1eb9p)<\/p>\n<p>&#8211; Ch\u1ecb em h\u00e3y tham kh\u1ea3o nh\u1eefng t\u01b0 th\u1ebf t\u1eadp yoga d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 t\u0103ng size v\u00f2ng 1.<\/p>\n<p><strong>T\u01b0 Th\u1ebf L\u1ea1c \u0110\u00e0 (Ustrasana)<\/strong><\/p>\n<p><img decoding=\"async\" alt=\"b\u00e1i t\u1eadp n\u00e2ng v\u00f2ng 1\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/04\/bai-tap-nang-vong-1.jpg\"\/><\/p>\n<p>\u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf kh\u00f4ng kh\u00f3 trong yoga nh\u01b0ng \u0111\u00f2i h\u1ecfi c\u00e1c ch\u1ecb em ph\u1ea3i t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u00fang k\u1ef9 thu\u1eadt m\u1edbi mong c\u00f3 k\u1ebft qu\u1ea3 m\u1ef9 m\u00e3n.<\/p>\n<p>Qu\u1ef3 g\u1ed1i tr\u00ean th\u1ea3m. v\u1edbi hai ch\u00e2n m\u1edf r\u1ed9ng b\u1eb1ng vai. H\u00edt s\u00e2u co hai tay ch\u1ed1ng v\u00e0o khung ch\u1eadu, th\u1edf ra ng\u1ea3 to\u00e0n th\u00e2n tr\u00ean v\u1ec1 sau \u0111\u1ed3ng th\u1eddi bu\u00f4ng t\u1eebng tay m\u1ed9t ra n\u1eafm l\u1ea5y g\u00f3t ch\u00e2n ho\u1eb7c b\u00e0n ch\u00e2n, ti\u1ebfp t\u1ee5c th\u1edf ra th\u1ef1c hi\u1ec7n ti\u1ebfp v\u1edbi tay c\u00f2n l\u1ea1i (gi\u1eef nguy\u00ean t\u01b0 th\u1ebf th\u1edf t\u1ef1 do). \u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c n\u00e2ng cao gi\u1eef t\u1eeb 45-1 ph\u00fat (n\u00e2ng cao h\u01a1n gi\u1eef 1 -3 ph\u00fat). Gi\u1eef t\u01b0 th\u1ebf yoga n\u00e0y, h\u00edt s\u00e2u bu\u00f4ng tay n\u00e2ng to\u00e0n th\u00e2n tr\u00ean l\u00ean, th\u1edf ra v\u00e0 du\u1ed7i ng\u01b0\u1eddi n\u1eb1m xu\u1ed1ng th\u1ea3m.<\/p>\n<p><strong>\u0110\u1ed9ng t\u00e1c &#8220;b\u01b0\u1edbm&#8221;<\/strong><\/p>\n<p><img decoding=\"async\" alt=\"b\u00e0i t\u1eadp n\u00e2ng v\u00f2ng 1\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/04\/bai-tap-nang-vong-1-1.jpg\"\/><\/p>\n<p>N\u1eb1m \u00fap tr\u00ean s\u00e0n nh\u00e0, hai tay \u00e9p th\u1eb3ng d\u01b0\u1edbi ng\u1ef1c v\u00e0 b\u1ee5ng, hai ch\u00e2n xo\u1ea1c th\u1eb3ng sang hai b\u00ean.Gi\u1eef nguy\u00ean ph\u1ea7n ng\u1ef1c v\u00e0 tay tr\u00ean m\u1eb7t \u0111\u1ea5t, t\u1eeb t\u1eeb d\u00f9ng l\u1ef1c nh\u1ea5c ph\u1ea7n h\u00f4ng l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t trong t\u01b0 th\u1ebf xo\u1ea1c ch\u00e2n, ch\u00fa \u00fd gi\u1eef th\u1eb3ng l\u01b0ng.<\/p>\n<p>Th\u1ef1c hi\u1ec7n h\u00edt v\u00e0o th\u1edf ra 5 nh\u1ecbp m\u1ed9t c\u00e1ch khoan thai r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 h\u00f4ng v\u00e0 b\u1ee5ng xu\u1ed1ng. Th\u1ea3 l\u1ecfng v\u00e0 th\u01b0 gi\u00e3n. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 5 l\u1ea7n m\u1ed7i l\u1ea7n t\u1eadp.<\/p>\n<p><strong>T\u01b0 th\u1ebf Viparita karani (Th\u01b0 gi\u00e3n ch\u00e2n tr\u00ean t\u01b0\u1eddng)<\/strong><\/p>\n<p><img decoding=\"async\" alt=\"b\u00e0i t\u1eadp n\u00e2ng v\u00f2ng 1\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/04\/bai-tap-nang-vong-1-2.jpg\"\/><\/p>\n<p>B\u1ea1n th\u1eadm ch\u00ed kh\u00f4ng c\u1ea7n m\u1ea5t qu\u00e1 nhi\u1ec1u s\u1ee9c l\u1ef1c khi t\u1eadp t\u01b0 th\u1ebf n\u00e0y m\u00e0 v\u1eabn \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c \u0111\u00edch c\u00f3 b\u1ed9 ng\u1ef1c \u0111\u1eb9p.<\/p>\n<p>N\u1eb1m ng\u1eeda, ch\u00e2n th\u1eb3ng, d\u1ef1a v\u00e0o t\u01b0\u1eddng. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng m\u1ed9t t\u1ea5m n\u1ec7m \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh t\u01b0 th\u1ebf c\u1ee7a m\u00ecnh. \u0110\u1eb7t m\u1ed9t chi\u1ebfc g\u1ed1i cao kho\u1ea3ng 20 &#8211; 25cm d\u01b0\u1edbi l\u01b0ng, d\u01b0\u1edbi x\u01b0\u01a1ng ch\u1eadu. Hai ch\u00e2n g\u00e1c l\u00ean tr\u00ean t\u01b0\u1eddng. Th\u1ea3 l\u1ecfng m\u00f4ng r\u01a1i xu\u1ed1ng gi\u1eefa kho\u1ea3ng tr\u1ed1ng gi\u1eefa t\u01b0\u1eddng v\u00e0 chi\u1ebfc g\u1ed1i. Hai tay th\u1ea3 l\u1ecfng hai b\u00ean. N\u1eb1m th\u01b0 gi\u00e3n trong kho\u1ea3ng 5 ph\u00fat.<\/p>\n<p><strong>T\u01b0 th\u1ebf Bow (C\u00e1nh cung)<\/strong><\/p>\n<p><img decoding=\"async\" alt=\"b\u00e0i t\u1eadp n\u00e2ng v\u00f2ng 1\" src=\"http:\/\/phunungaynay.net\/wp-content\/uploads\/2016\/04\/bai-tap-nang-vong-1-3.jpg\"\/><\/p>\n<p>N\u1eb1m s\u1ea5p, hai tay du\u1ed7i d\u1ecdc theo c\u01a1 th\u1ec3. T\u1eeb t\u1eeb g\u1eadp 2 \u0111\u1ea7u g\u1ed1i, 2 tay \u0111\u01b0a v\u1ec1 ph\u00eda sau, k\u00e9o l\u1ea5y c\u1ed5 ch\u00e2n \u0111\u1ed3ng th\u1eddi h\u00edt v\u00e0o, ng\u1ef1c n\u00e2ng l\u00ean kh\u1ecfi m\u1eb7t \u0111\u1ea5t. M\u1eb7t h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, th\u01b0 gi\u00e3n c\u01a1 m\u1eb7t.<\/p>\n<p>Gi\u1eef t\u01b0 th\u1ebf \u1ed5n \u0111\u1ecbnh, ch\u00fa \u00fd v\u00e0o h\u01a1i th\u1edf c\u1ee7a m\u00ecnh. Hai tay gi\u1eef ch\u1eb7t l\u1ea5y c\u1ed5 ch\u00e2n s\u1ebd k\u00e9o ng\u1ef1c l\u00ean, t\u1ea1o th\u1ebf th\u0103ng b\u1eb1ng, to\u00e0n c\u01a1 th\u1ec3 u\u1ed1n cong v\u00e0 c\u0103ng nh\u01b0 c\u00e2y cung. Ti\u1ebfp t\u1ee5c h\u00edt th\u1edf s\u00e2u trong khi th\u01b0 gi\u00e3n v\u1edbi t\u01b0 th\u1ebf n\u00e0y. Gi\u1eef nh\u01b0 v\u1eady trong 15, 20 gi\u00e2y, b\u1ea1n th\u1edf ra, nh\u1eb9 nh\u00e0ng th\u1ea3 tay, \u0111\u01b0a ch\u00e2n v\u00e0 ng\u1ef1c xu\u1ed1ng \u0111\u1ea5t, gi\u1ea3i ph\u00f3ng c\u1ed5 ch\u00e2n v\u00e0 th\u01b0 gi\u00e3n.<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>(L\u00e0m \u0110\u1eb9p) &#8211; Ch\u1ecb em h\u00e3y tham kh\u1ea3o nh\u1eefng t\u01b0 th\u1ebf t\u1eadp yoga d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 t\u0103ng size v\u00f2ng 1. T\u01b0 Th\u1ebf L\u1ea1c \u0110\u00e0 (Ustrasana) \u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf kh\u00f4ng kh\u00f3 trong yoga nh\u01b0ng \u0111\u00f2i h\u1ecfi c\u00e1c ch\u1ecb em ph\u1ea3i t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u00fang k\u1ef9 thu\u1eadt m\u1edbi mong c\u00f3 k\u1ebft qu\u1ea3 m\u1ef9 [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":12156,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1746,1848],"tags":[123],"dong-su-kien":[],"class_list":["post-12155","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dang-dep","category-dinh-duong-van-dong","tag-lam-dep"],"_links":{"self":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts\/12155","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12155"}],"version-history":[{"count":0,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/posts\/12155\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=\/wp\/v2\/media\/12156"}],"wp:attachment":[{"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12155"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12155"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12155"},{"taxonomy":"dong-su-kien","embeddable":true,"href":"https:\/\/phunungaynay.net\/index.php?rest_route=%2Fwp%2Fv2%2Fdong-su-kien&post=12155"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}