{"id":12028,"date":"2019-11-26T21:36:05","date_gmt":"2019-11-26T14:36:05","guid":{"rendered":"https:\/\/purna.vn\/?p=12028"},"modified":"2019-11-26T21:36:07","modified_gmt":"2019-11-26T14:36:07","slug":"lam-gi-voi-viec-dau-nhuc-sau-khi-tap-yoga","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/lam-gi-voi-viec-dau-nhuc-sau-khi-tap-yoga\/","title":{"rendered":"L\u00e0m g\u00ec v\u1edbi vi\u1ec7c \u0111au nh\u1ee9c sau khi t\u1eadp yoga"},"content":{"rendered":"

Hi there,<\/p>

D\u1ea5u hi\u1ec7u r\u00eam ng\u01b0\u1eddi – m\u1ecfi c\u01a1 l\u00e0 m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng v\u00f4 c\u00f9ng b\u00ecnh th\u01b0\u1eddng, th\u01b0\u1eddng g\u1eb7p v\u1edbi nh\u1eefng ai l\u1ea7n \u0111\u1ea7u ti\u00ean t\u1eadp yoga, l\u00e2u ng\u00e0y kh\u00f4ng v\u1eadn \u0111\u1ed9ng ho\u1eb7c th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c yoga m\u1edbi. B\u1edfi b\u1ea1n c\u00f3 bi\u1ebft l\u1ee3i \u00edch kh\u00e1c bi\u1ec7t c\u1ee7a yoga so v\u1edbi c\u00e1c b\u1ed9 m\u00f4n th\u1ec3 d\u1ee5c th\u1ec3 thao kh\u00e1c l\u00e0 \u0111\u00e1nh th\u1ee9c – c\u0103ng gi\u00e3n nhi\u1ec1u c\u01a1 quan trong c\u01a1 th\u1ec3 \u0111\u00f4i khi b\u1ecb “ng\u1ee7 qu\u00ean”, ch\u01b0a \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t. \u0110\u00e2y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng \u0110au nh\u1ee9c c\u01a1 kh\u1edfi ph\u00e1t –  delayed onset muscle soreness<\/a> (DOMS)<\/strong> th\u01b0\u1eddng k\u00e9o d\u00e0i 12-48 gi\u1edd sau khi t\u1eadp v\u1edbi m\u1ee9c \u0111\u1ed9 n\u1eb7ng nh\u1eb9 tu\u1ef3 thu\u1ed9c v\u00e0o th\u1eddi gian, m\u1ee9c \u0111\u1ed9, c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u00e0 th\u1ec3 tr\u1ea1ng c\u01a1 th\u1ec3 m\u1ed7i ng\u01b0\u1eddi.<\/p>

Tin m\u1eebng l\u00e0 c\u1ea3m gi\u00e1c nh\u1ee9c m\u1ecfi n\u00e0y s\u1ebd gi\u1ea3m d\u1ea7n theo th\u1eddi gian khi “\u0111\u00f4” b\u1ea1n t\u0103ng d\u1ea7n, th\u1ec3 l\u1ef1c b\u1ea1n m\u1ea1nh h\u01a1n, s\u1ee9c kho\u1ebb n\u00e2ng cao h\u01a1n v\u00e0 b\u1ea1n quen d\u1ea7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n m\u1edbi. Ngo\u00e0i nh\u1eefng th\u1ec3 lo\u1ea1i “r\u00eam m\u00ecnh” nh\u1eb9 nh\u00e0ng th\u1ebf n\u00e0y, c\u00f2n c\u00f3 c\u1ea3 nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng h\u01a1n c\u1ea7n \u0111\u01b0\u1ee3c quan t\u00e2m v\u00e0 ch\u0103m s\u00f3c k\u1ecbp th\u1eddi trong v\u00e0 sau khi t\u1eadp yoga. <\/p>

Purna kh\u00f4ng ph\u1ea3i b\u00e1c s\u0129 c\u0169ng kh\u00f4ng ph\u1ea3i nh\u00e0 c\u01a1 th\u1ec3 h\u1ecdc n\u00ean nh\u1eefng chia s\u1ebb x\u1eed l\u00fd ch\u1ea5n th\u01b0\u01a1ng trong b\u00e0i vi\u1ebft n\u00e0y d\u1ef1a tr\u00ean kinh nghi\u1ec7m t\u00edch lu\u1ef9 v\u00e0 hi\u1ec3u bi\u1ebft c\u00e1 nh\u00e2n c\u1ee7a Purna m\u00e0 th\u00f4i b\u1ea1n nh\u00e9. B\u1ea1n \u0111\u1ecdc \u0111\u1ec3 bi\u1ebft th\u00eam th\u00f4ng tin v\u00e0 x\u1eed l\u00fd t\u00ecnh hu\u1ed1ng k\u1ecbp th\u1eddi khi c\u1ea3m th\u1ea5y “\u0111au” trong v\u00e0 sau khi t\u1eadp yoga.<\/p>

B\u1ed5 sung n\u01b0\u1edbc<\/h3>
\"\"<\/figure>

Khi c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi – \u0111au nh\u1ee9c, b\u1ea1n u\u1ed1ng n\u01b0\u1edbc ngay l\u1eadp t\u1ee9c. N\u01b0\u1edbc m\u00ecnh nh\u1eafc \u0111\u1ebfn \u1edf \u0111\u00e2y l\u00e0 n\u01b0\u1edbc l\u1ecdc ch\u1ee9 kh\u00f4ng c\u1ea7n ph\u1ea3i sports drink d\u1ea1ng b\u1ed5 sung hydrate<\/strong> c\u1ea7u k\u1ef3 g\u00ec. Vi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc s\u1ebd gi\u00fap gia t\u0103ng th\u1ec3 t\u00edch m\u00e1u d\u1ec5 d\u00e0ng ph\u00e2n ph\u1ed1i ch\u1ea5t dinh d\u01b0\u1ee1ng ch\u1eefa l\u00e0nh \u0111\u1ebfn c\u00e1c m\u00f4 – c\u00e1c c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng do v\u1eadn \u0111\u1ed9ng.<\/p>

Ch\u01b0\u1eddm l\u1ea1nh<\/h3>

C\u00e1ch nhanh ch\u00f3ng nh\u1ea5t \u0111\u1ec3 gi\u1ea3m \u0111au t\u1ee9c th\u00ec l\u00e0 ch\u01b0\u1eddm l\u1ea1nh <\/strong>trong c\u00e1c c\u01a1n \u0111au c\u1ea5p t\u00ednh ho\u1eb7c s\u01b0ng, vi\u00eam ch\u1ea5n th\u01b0\u01a1ng m\u1edbi. V\u00ed d\u1ee5 bong g\u00e2n, ch\u1ea5n th\u01b0\u01a1ng ph\u1ea7n m\u1ec1m, ch\u1ea5n th\u01b0\u01a1ng th\u1ec3 thao, \u0111au l\u01b0ng sau khu\u00e2n v\u00e1c n\u1eb7ng hay \u0111au l\u01b0ng do sai t\u01b0 th\u1ebf l\u00e0m gi\u00e3n c\u01a1… Vi\u1ec7c ch\u01b0\u1eddm l\u1ea1nh n\u00ean \u0111\u01b0\u1ee3c ti\u1ebfn h\u00e0nh trong v\u00f2ng 48 gi\u1edd k\u1ec3 t\u1eeb khi b\u1ecb ch\u1ea5n th\u01b0\u01a1ng<\/strong>. <\/p>

B\u1ea1n ch\u1ec9 c\u1ea7n cho \u0111\u00e1 l\u1ea1nh v\u00e0o m\u1ed9t chi\u1ebfc kh\u0103n l\u00f4ng s\u1ea1ch v\u00e0 ch\u01b0\u1eddm ngay ch\u1ed7 \u0111au khi v\u1eeba m\u1edbi th\u1ea5y \u0111au. Vi\u1ec7c ch\u1eefa tr\u1ecb c\u1ea5p t\u1ed1c n\u00e0y s\u1ebd gi\u1ea3m \u0111au t\u1ee9c th\u00ec nhi\u1ec1u l\u1eafm \u0111\u1ea5y.<\/p>

Ch\u01b0\u1eddm n\u00f3ng<\/h3>

Nhi\u1ec7t \u0111\u1ed9 n\u00f3ng l\u00e0m th\u01b0 gi\u00e3n c\u01a1. Khi c\u01a1 b\u1eafp l\u00e0m vi\u1ec7c qu\u00e1 s\u1ee9c, \u0111\u00e1p \u1ee9ng t\u1ed1t nh\u1ea5t l\u00e0 d\u00f9ng n\u00f3ng. Nhi\u1ec7t k\u00edch th\u00edch s\u1ef1 l\u01b0u th\u00f4ng m\u00e1u, gi\u00fap th\u01b0 gi\u00e3n co th\u1eaft v\u00e0 l\u00e0m d\u1ecbu \u0111au c\u01a1 b\u1eafp. Do \u0111\u00f3 sau khi ch\u01b0\u1eddm l\u1ea1nh, n\u1ebfu v\u1eabn ch\u01b0a th\u1ea5y h\u1ebft \u0111au sau 48 gi\u1edd, b\u1ea1n l\u1ea1i ti\u1ebfp t\u1ee5c ch\u01b0\u1eddm n\u00f3ng b\u1eb1ng t\u00fai ch\u01b0\u1eddm n\u00f3ng, v\u00f2i sen n\u00f3ng ho\u1eb7c t\u1eafm n\u01b0\u1edbc n\u00f3ng.<\/p>

Sau m\u1ed9t l\u1ea7n t\u1eadp Ashtanga Yoga q\u00faa sung, m\u00ecnh \u0111\u00e3 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng vai \u0111au nh\u1ee9c \u0111\u1ebfn m\u1ee9c kh\u00f4ng xoay c\u1ed5 qua h\u01b0\u1edbng vai \u0111\u00f3 \u0111\u01b0\u1ee3c. M\u00ecnh s\u1eed d\u1ee5ng Combo gel n\u00f3ng \u2013 l\u1ea1nh STARBALM<\/a> g\u1ed3m 1 g\u00f3i gel l\u1ea1nh 5ml v\u00e0 1 g\u00f3i gel n\u00f3ng 5ml. M\u00ecnh b\u00f4i gel l\u1ea1nh tr\u01b0\u1edbc khi v\u1eeba c\u1ea3m th\u1ea5y \u0111au, sau 48 gi\u1edd l\u1ea1i b\u00f4i ti\u1ebfp gel n\u00f3ng. K\u1ebft qu\u1ea3 th\u1eadt b\u1ea5t ng\u1edd, s\u1ef1 \u0111au \u0111\u01b0\u1ee3c xoa d\u1ecbu ngay khi v\u1eeba b\u00f4i gel l\u1ea1nh v\u00e0 ph\u1ee5c h\u1ed3i d\u1ea7n sau khi b\u00f4i gel n\u00f3ng.<\/p>

\u0110i ng\u1ee7<\/h3>

K\u1ec9 ni\u1ec7m kh\u00e1c c\u00f3 l\u1ea7n sau khi t\u1eadp, m\u00ecnh b\u1ecb \u0111au c\u1ed5 tay nh\u1eb9 v\u00e0 c\u1ea3m th\u1ea5y r\u1ea5t kh\u00f3 ch\u1ecbu khi ph\u1ea3i c\u1ea7m n\u1eafm m\u1ed9t v\u1eadt g\u00ec \u0111\u00f3. Th\u1ebf l\u00e0 m\u00ecnh li\u1ec1n \u0111\u1eafp m\u1ec1n \u0111i ng\u1ee7 cho ph\u00e9p c\u01a1 th\u1ec3 ngh\u1ec9 ng\u01a1i. Vi\u1ec7c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c s\u1ebd gi\u00fap h\u1ec7 th\u1ea7n kinh giao c\u1ea3m (b\u1ed9 ph\u1eadn ki\u1ec3m so\u00e1t ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i – ti\u00eau ho\u00e1) ph\u1ea7n n\u00e0o h\u00e0n g\u1eafn, s\u1eeda ch\u1eefa c\u00e1c m\u00f4 – c\u00e1c b\u1ed9 ph\u1eadn c\u1ea7n \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb trong c\u01a1 th\u1ec3.<\/p>

V\u00e0 r\u00f5 r\u00e0ng l\u00e0 sau khi ng\u1ee7 d\u1eady, m\u00ecnh th\u1ea5y c\u01a1 th\u1ec3 \u0111\u1ee1 m\u1ecfi m\u1ec7t h\u1eb3n, c\u1ed5 tay b\u1edbt \u0111au h\u01a1n r\u1ea5t nhi\u1ec1u. Gi\u1ea5c ng\u1ee7 c\u1ef1c k\u1ef3 quan tr\u1ecdng gi\u00fap th\u01b0 gi\u00e3n c\u1ea3 th\u1ec3 x\u00e1c v\u00e0 tinh th\u1ea7n ph\u1ea3i kh\u00f4ng n\u00e0o.<\/p>

T\u1eadp nh\u1eb9 nh\u00e0ng<\/h3>

Khi c\u1ea3m th\u1ea5y \u0111au nh\u1ee9c, c\u00e1c b\u1ea1n th\u01b0\u1eddng ch\u1ecdn ph\u01b0\u01a1ng \u00e1n ng\u1eebng t\u1eadp yoga v\u00ec s\u1ee3 ph\u1ea3i \u0111au th\u00eam n\u1eefa. Nh\u01b0ng c\u00f3 m\u1ed9t s\u1ef1 th\u1eadt b\u1ea5t ng\u1edd l\u00e0 ti\u1ebfp t\u1ee5c t\u1eadp yoga l\u1ea1i gi\u00fap b\u1ea1n gi\u1ea3m b\u1edbt \u0111au nh\u1ee9c \u0111\u1ea5y. Trong th\u1ef1c t\u1ebf, nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y n\u1ebfu b\u1ea1n th\u1ef1c h\u00e0nh ti\u1ebfp t\u1ee5c nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng, nh\u1eefng \u0111\u1ed9ng t\u00e1c khi\u1ebfn b\u1ea1n \u0111au v\u1edbi m\u1ed9t m\u1ee9c \u0111\u1ed9 nh\u1eb9 nh\u00e0ng h\u01a1n <\/strong>s\u1ebd gi\u00fap c\u00e1c c\u01a1, m\u00f4 li\u00ean k\u1ebft, kh\u1edbp t\u0103ng bi\u00ean \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng h\u01a1n v\u00e0 s\u1ef1 co c\u1ee9ng c\u0169ng \u0111\u01b0\u1ee3c xoa d\u1ecbu.<\/p>

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N\u1ea1p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng sau t\u1eadp<\/h3>

Ngo\u00e0i n\u01b0\u1edbc, b\u1ea1n c\u1ea7n n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 sau khi t\u1eadp b\u1eb1ng nh\u1eefng b\u1eefa \u0103n nh\u1eb9 gi\u00e0u dinh d\u01b0\u1ee1ng \u01b0u ti\u00ean protein v\u00e0 carbohydrates nh\u1eb1m x\u00e2y d\u1ef1ng v\u00e0 ch\u1eefa l\u00e0nh c\u01a1 nhanh ch\u00f3ng. V\u1edbi ng\u01b0\u1eddi \u0103n chay tr\u01b0\u1eddng nh\u01b0 m\u00ecnh th\u00ec m\u00ecnh hay t\u1ef1 th\u01b0\u1edfng b\u1ea3n th\u00e2n b\u1eb1ng m\u1ed9t ly s\u1eefa h\u1ea1t L\u00e0nh<\/a>, hay m\u1ed9t mi\u1ebfng b\u00e1nh m\u00ec nguy\u00ean c\u00e1m gi\u00e0u carbohydrates ph\u1ebft b\u01a1 \u0111\u1eadu ph\u1ed9ng h\u1ea1nh nh\u00e2<\/a>n ho\u1eb7c pate h\u1ea1t<\/a> gi\u00e0u protein th\u1ef1c v\u1eadt c\u1ee7a L\u00e0nh.<\/p>

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Nh\u1eefng c\u00e1ch th\u1ee9c tr\u00ean s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m \u0111au nh\u1ee9c ph\u1ea7n n\u00e0o nhanh ch\u00f3ng v\u00e0 k\u1ecbp th\u1eddi sau khi t\u1eadp yoga. Tuy nhi\u00ean, n\u1ebfu ch\u1ed7 \u0111au k\u00e9o d\u00e0i \u00e2m \u1ec9 th\u00ec b\u1ea1n n\u00ean t\u00ecm \u0111\u1ebfn s\u1ef1 t\u01b0 v\u1ea5n c\u1ee7a b\u00e1c s\u0129 nh\u00e9. Qua nh\u1eefng chia s\u1ebb tr\u00ean, c\u00e1c b\u1ea1n ph\u1ea7n n\u00e0o c\u0169ng th\u1ea5y \u0111\u01b0\u1ee3c ngay c\u1ea3 h\u01b0\u1edbng d\u1eabn vi\u00ean yoga c\u0169ng g\u1eb7p ph\u1ea3i ch\u1ea5n th\u01b0\u01a1ng. Do \u0111\u00f3, h\u00e3y t\u1eeb t\u1ed1n, th\u1ea5u hi\u1ec3u c\u01a1 th\u1ec3 v\u00e0 t\u1eadp luy\u1ec7n theo kh\u1ea3 n\u0103ng m\u00ecnh b\u1ea1n nh\u00e9.<\/p>

<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u00e0o c\u00e1c b\u1ea1n, D\u1ea5u hi\u1ec7u r\u00eam ng\u01b0\u1eddi – m\u1ecfi c\u01a1 l\u00e0 m\u1ed9t hi\u1ec7n t\u01b0\u1ee3ng v\u00f4 c\u00f9ng b\u00ecnh th\u01b0\u1eddng, th\u01b0\u1eddng g\u1eb7p v\u1edbi nh\u1eefng ai l\u1ea7n \u0111\u1ea7u ti\u00ean t\u1eadp yoga, l\u00e2u ng\u00e0y kh\u00f4ng v\u1eadn \u0111\u1ed9ng ho\u1eb7c th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c yoga m\u1edbi. B\u1edfi b\u1ea1n c\u00f3 bi\u1ebft l\u1ee3i \u00edch kh\u00e1c bi\u1ec7t c\u1ee7a yoga so v\u1edbi c\u00e1c b\u1ed9 m\u00f4n…<\/p>","protected":false},"author":446664,"featured_media":12091,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-12028","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2019\/11\/purna-10-600x900.jpg",600,900,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":16,"name":"Yoga","slug":"yoga","term_group":0,"term_taxonomy_id":16,"taxonomy":"category","description":"Inhale the future, exhale the past","parent":0,"count":232,"filter":"raw","cat_ID":16,"category_count":232,"category_description":"Inhale the future, exhale the past","cat_name":"Yoga","category_nicename":"yoga","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/12028","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/comments?post=12028"}],"version-history":[{"count":3,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/12028\/revisions"}],"predecessor-version":[{"id":12092,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/12028\/revisions\/12092"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/12091"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=12028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=12028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=12028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}