{"id":17972,"date":"2020-05-21T14:36:23","date_gmt":"2020-05-21T07:36:23","guid":{"rendered":"https:\/\/purna.vn\/?p=17972"},"modified":"2020-05-21T14:39:10","modified_gmt":"2020-05-21T07:39:10","slug":"chia-se-ve-kinh-nghiem-tap-luyen-va-thoi-quen-an-uong-tang-co-giam-mo","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/chia-se-ve-kinh-nghiem-tap-luyen-va-thoi-quen-an-uong-tang-co-giam-mo\/","title":{"rendered":"Chia s\u1ebb v\u1ec1 kinh nghi\u1ec7m t\u1eadp luy\u1ec7n v\u00e0 th\u00f3i quen \u0103n u\u1ed1ng – t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1"},"content":{"rendered":"

Ch\u00e0o c\u1ea3 nh\u00e0<\/p>

Trong su\u1ed1t qu\u00e1 tr\u00ecnh h\u01b0\u1edbng d\u1eabn yoga c\u1ee7a m\u00ecnh, Purna nh\u1eadn \u0111\u01b0\u1ee3c kh\u00e1 nhi\u1ec1u c\u00e2u h\u1ecfi c\u1ee7a c\u00e1c b\u1ea1n li\u00ean quan th\u1eafc m\u1eafc v\u1ec1 vi\u1ec7c:”T\u1ea1i sao t\u1eadp yoga ho\u00e0i m\u00e0 kh\u00f4ng gi\u1ea3m c\u00e2n<\/a>, t\u1ea1i sao t\u1eadp \u0111\u00e3 l\u00e2u r\u1ed3i m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng s\u0103n ch\u1eafc nh\u01b0 mong mu\u1ed1n…?”. \u0110\u00e2y l\u00e0 nh\u1eefng c\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p c\u1ee7a c\u00e1c b\u1ea1n n\u1eef mong \u01b0\u1edbc m\u1ed9t c\u01a1 th\u1ec3 “chu\u1ea9n” khi t\u00ecm \u0111\u1ebfn yoga. R\u1ed3i nhi\u1ec1u b\u1ea1n quy\u1ebft \u0111\u1ecbnh t\u1eeb b\u1ecf lu\u00f4n yoga sau v\u00e0i th\u00e1ng t\u1eadp luy\u1ec7n v\u00ec kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 h\u00ecnh th\u1ec3 mong mu\u1ed1n.<\/p>

Trong b\u00e0i vi\u1ebft ng\u00e0y h\u00f4m nay, Purna s\u1ebd chia s\u1ebb v\u1edbi m\u1ecdi ng\u01b0\u1eddi m\u1ed9t s\u1ed1 kinh nghi\u1ec7m luy\u1ec7n t\u1eadp c\u0169ng nh\u01b0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng gi\u00fap c\u00e1c b\u1ea1n t\u0103ng c\u01a1 gi\u1ea3m m\u1ee1<\/strong> th\u1ebf n\u00e0o \u0111\u00fang h\u01a1n.<\/p>

A. Ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n<\/h3>

Yoga l\u00e0 m\u1ed9t b\u1ed9 m\u00f4n hi\u1ebfm h\u00f3i kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc, d\u1ebbo dai m\u00e0 c\u00f2n th\u01b0 gi\u00e3n tinh th\u1ea7n, \u0111em \u0111\u1ebfn m\u1ed9t s\u1ee9c s\u1ed1ng m\u1edbi cho ng\u01b0\u1eddi t\u1eadp. C\u00e1c b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c “l\u00e0m \u0111\u1eb9p” t\u1eeb b\u00ean trong sau m\u1ed9t kho\u1ea3ng th\u1eddi gian t\u1eadp luy\u1ec7n d\u00e0i l\u00e2u nh\u1edd c\u01a1 x\u01b0\u01a1ng kh\u1edbp ch\u1eafc kho\u1ebb v\u00e0 linh ho\u1ea1t, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t t\u1ed1t, da d\u1ebb h\u1ed3ng h\u00e0o t\u01b0\u01a1i s\u00e1ng, th\u00e2n h\u00ecnh thon g\u1ecdn d\u1ebbo dai…Nh\u01b0ng \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng k\u1ebft qu\u1ea3 n\u00e0y, yoga \u0111\u00f2i h\u1ecfi ng\u01b0\u1eddi t\u1eadp c\u1ea7n c\u00f3 m\u1ed9t s\u1ef1 ki\u00ean tr\u00ec v\u00e0 nh\u1eabn n\u1ea1i b\u1edfi \u0111i\u1ec1u g\u00ec t\u1ed1t \u0111\u1eb9p c\u0169ng c\u1ea7n c\u00f3 th\u1eddi gian <\/strong>b\u1ea1n nh\u1ec9.<\/p>

N\u1ebfu b\u1ea1n t\u1eadp yoga l\u00e2u r\u1ed3i m\u00e0 c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh v\u1eabn l\u1ecfng b\u1ecfng, kh\u00f4ng c\u00f3 t\u00ed c\u01a1 b\u1eafp n\u00e0o c\u1ea3, h\u00ecnh th\u1ec3 c\u0169ng kh\u00f4ng s\u0103n ch\u1eafc nh\u01b0 mong \u0111\u1ee3i th\u00ec b\u1ea1n c\u1ea7n xem l\u1ea1i nh\u1eefng y\u1ebfu t\u1ed1 sau:<\/p>

Th\u1ee9 nh\u1ea5t, b\u1ea1n c\u00f3 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n th\u01b0\u1eddng xuy\u00ean kh\u00f4ng? <\/em><\/p>

\u0110\u1ec3 duy tr\u00ec c\u01a1 th\u1ec3 ch\u1eafc kho\u1ebb, b\u1ea1n c\u1ea7n t\u1eadp yoga \u00edt nh\u1ea5t 3 bu\u1ed5i trong m\u1ed9t tu\u1ea7n, m\u1ed7i bu\u1ed5i t\u1eeb 1 ti\u1ebfng \u0111\u1ebfn 1.5 ti\u1ebfng. N\u1ebfu c\u00f3 th\u1eddi gian, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp m\u1ed7i ng\u00e0y c\u0169ng \u0111\u01b0\u1ee3c nh\u01b0ng c\u1ea7n xen k\u1ebd c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n<\/a> cho ph\u00f9 h\u1ee3p. V\u00ed d\u1ee5 nh\u01b0 h\u00f4m nay b\u1ea1n t\u1eadp Power yoga t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 b\u1eafp, si\u1ebft b\u1ee5ng, ch\u1ed1ng \u0111\u1ea9y tay hay t\u1eadp \u0111\u00f9i nhi\u1ec1u th\u00ec ng\u00e0y h\u00f4m sau b\u1ea1n n\u00ean t\u1eadp v\u1ec1 \u0111\u1ed9 d\u1ebbo hay m\u1ed9t b\u00e0i yoga nh\u1eb9 nh\u00e0ng \u00eam \u00e1i h\u01a1n.<\/p>

B\u1ea1n kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i t\u1eadp qu\u00e1 nhi\u1ec1u l\u1ea7n trong m\u1ed9t ng\u00e0y, m\u00e0 h\u00e3y t\u1eadp m\u1ed9t l\u1ea7n th\u00f4i nh\u01b0ng ph\u1ea3i th\u1eadt “ch\u1ea5t l\u01b0\u1ee3ng”<\/strong>. <\/p>

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N\u1ebfu b\u1ea1n ch\u1ec9 t\u1eadp 1-2 bu\u1ed5i \u00edt \u1ecfi trong tu\u1ea7n v\u00e0 \u0111\u00f2i h\u1ecfi t\u00f4i ph\u1ea3i c\u00f3 m\u1ed9t th\u00e2n h\u00ecnh \u0111\u1ed3ng h\u1ed3 c\u00e1t th\u00ec \u0111i\u1ec1u n\u00e0y ho\u00e0n to\u00e0n kh\u00f3 c\u00f3 th\u1ec3 x\u1ea3y ra. <\/p>

Th\u1ee9 hai, b\u1ea1n th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c yoga \u0111\u00e3 \u0111\u00fang ch\u01b0a?<\/em><\/p>

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\u0110\u00e2y l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng quy\u1ebft \u0111\u1ecbnh s\u1ef1 th\u00e0nh b\u1ea1i c\u1ee7a m\u1ed9t c\u01a1 th\u1ec3 \u0111\u1eb9p. M\u00ecnh l\u1ea5y v\u00ed d\u1ee5 \u0111\u01a1n gi\u1ea3n nh\u01b0 t\u01b0 th\u1ebf t\u1ea5m v\u00e1n (Plank). Plank l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c l\u1eb7p l\u1ea1i th\u01b0\u1eddng xuy\u00ean trong chu\u1ed7i b\u00e0i yoga. T\u01b0 th\u1ebf n\u00e0y gi\u00fap c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc, c\u01a1 \u0111\u00f9i m\u1ea1nh, c\u01a1 c\u00e1nh tay kho\u1ebb v\u00e0 m\u00f4ng gi\u1ea3m m\u1ee1. Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i ai t\u1eadp plank c\u0169ng \u0111\u00fang.<\/p>

M\u00ecnh \u0111\u00e3 ch\u1ec9nh s\u1eeda r\u1ea5t nhi\u1ec1u \u0111\u1ed9ng t\u00e1c n\u00e0y khi \u0111i d\u1ea1y. \u0110a ph\u1ea7n m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u th\u1ea3 l\u1ecfng b\u1ee5ng, \u0111\u00f9i, \u0111\u1ed5 h\u1ebft l\u1ef1c v\u1ec1 c\u1ed5 tay hay vai r\u1ed3i than v\u00e3n sao t\u1eadp yoga \u0111au c\u1ed5 tay qu\u00e1. C\u01a1 th\u1ec3 ch\u00fang ta l\u00e0 m\u1ed9t kh\u1ed1i th\u1ed1ng nh\u1ea5t. N\u1ebfu khi t\u1eadp T\u1ea5m v\u00e1n, b\u1ea1n si\u1ebft ch\u1eb7t b\u1ee5ng, n\u00e2ng c\u01a1 \u0111\u00f9i, cu\u1ed9n \u0111\u00f9i v\u00e0o trong, tay \u0111\u1ea9y ng\u1ef1c l\u00ean tr\u1ea7n th\u00ec Purna b\u1ea3o \u0111\u1ea3m b\u1ea1n s\u1ebd kh\u00f4ng bao gi\u1edd \u0111au c\u1ed5 tay m\u00e0 c\u00f2n c\u00f3 m\u1ed9t c\u01a1 b\u1ee5ng s\u0103n ch\u1eafc n\u1eefa.<\/p>

Plank l\u00e0 v\u00ed d\u1ee5 \u0111i\u1ec3n h\u00ecnh \u0111\u01a1n gi\u1ea3n nh\u1ea5t. C\u00f2n v\u00f4 s\u1ed1 \u0111\u1ed9ng t\u00e1c kh\u00e1c trong yoga gi\u00fap b\u1ea1n kho\u1ebb \u0111\u1eb9p to\u00e0n th\u00e2n nh\u01b0ng quan tr\u1ecdng l\u00e0 b\u1ea1n c\u00f3 th\u1ef1c hi\u1ec7n \u0111\u00fang ch\u01b0a. M\u1ed9t ph\u1ea7n s\u1ebd l\u00e0 do gi\u00e1o vi\u00ean h\u01b0\u1edbng d\u1eabn th\u1ebf n\u00e0o, m\u1ed9t ph\u1ea7n s\u1ebd l\u00e0 s\u1ef1 n\u1ed7 l\u1ef1c c\u00e1 nh\u00e2n m\u1ed7i ng\u01b0\u1eddi<\/strong>. C\u00f3 ng\u01b0\u1eddi gi\u1eef plank \u0111\u00fang th\u00ec v\u00e0i gi\u00e2y th\u00f4i c\u0169ng \u0111\u00e3 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 n\u00f3ng rang n\u01a1i c\u01a1 b\u1ee5ng. C\u00f3 ng\u01b0\u1eddi gi\u1eef plank 1 ph\u00fat nh\u01b0ng kh\u00f4ng th\u1ea5y t\u00e1c d\u1ee5ng g\u00ec. V\u00ec v\u1eady b\u1ea1n c\u1ea7n xem l\u1ea1i b\u1ea1n \u0111\u00e3 th\u1ef1c hi\u1ec7n \u0111\u00fang \u0111\u1ed9ng t\u00e1c khi t\u1eadp yoga ch\u01b0a nh\u00e9.<\/p>

Th\u1ee9 ba, b\u1ea1n t\u1eadp yoga v\u1edbi m\u1ee5c \u0111\u00edch g\u00ec?<\/em><\/p>

Khi ch\u01a1i m\u1ed9t m\u00f4n th\u1ec3 thao n\u00e0o \u0111\u00f3, ch\u00fang ta \u0111\u1ec1u suy ngh\u0129 m\u1ee5c \u0111\u00edch \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u00e0 g\u00ec. C\u00f3 ng\u01b0\u1eddi mu\u1ed1n s\u1edf h\u1eefu m\u1ed9t h\u00ecnh th\u1ec3 s\u0103n ch\u1eafc, c\u00f3 ng\u01b0\u1eddi mu\u1ed1n c\u01a1 th\u1ec3 d\u1ebbo dai, c\u00f3 ng\u01b0\u1eddi mu\u1ed1n s\u1ee9c kho\u1ebb t\u1ed1t, c\u00f3 ng\u01b0\u1eddi mu\u1ed1n th\u01b0 gi\u00e3n tinh th\u1ea7n. Tu\u1ef3 theo m\u1ee5c \u0111\u00edch c\u1ee7a b\u1ea1n l\u00e0 g\u00ec m\u00e0 b\u1ea1n ch\u1ecdn n\u1ed9i dung ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n cho ph\u00f9 h\u1ee3p.<\/p>

V\u00ed d\u1ee5, b\u1ea1n mu\u1ed1n c\u01a1 th\u1ec3 m\u00ecnh m\u00fai n\u00e0o ra m\u00fai \u0111\u00f3, ch\u1ed7 c\u1ea7n to n\u00ean to, ch\u1ed7 c\u1ea7n nh\u1ecf n\u00ean nh\u1ecf th\u00ec b\u1ea1n ph\u1ea3i t\u1eadp luy\u1ec7n n\u1eb7ng c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 power yoga, ashtanga yoga, power vinyasa… N\u1ebfu b\u1ea1n ch\u1ec9 \u0111\u01a1n gi\u1ea3n mu\u1ed7n th\u01b0 gi\u00e3n tinh th\u1ea7n, s\u1ee9c kho\u1ebb t\u1ed1t th\u00ec b\u1ea1n t\u1eadp hatha yoga, yin yoga, yoga tr\u1ecb li\u1ec7u…<\/p>

B\u1ea1n c\u1ea7n \u0111\u1ec3 t\u00e2m \u0111\u1ebfn n\u1ed9i dung t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c \u0111\u00edch mong mu\u1ed1n<\/strong>. C\u01a1 b\u1eafp kh\u00f4ng th\u1ec3 s\u0103n ch\u1eafc khi b\u1ea1n c\u1ee9 t\u1eadp \u00e9p d\u1ebbo ho\u00e0i \u0111\u01b0\u1ee3c.<\/p>

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B. Th\u00f3i quen \u0103n u\u1ed1ng<\/h3>

C\u00e2u h\u1ecfi ng\u00e0n n\u0103m m\u00e0 c\u00e1c b\u1ea1n lu\u00f4n quan t\u00e2m:”T\u1ea1i sao t\u00f4i kh\u00f4ng th\u1ec3 gi\u1ea3m c\u00e2n?”. M\u00ecnh hi\u1ec3u t\u00ecnh c\u1ea3nh r\u1ea5t nhi\u1ec1u b\u1ea1n n\u1eef gi\u00e0nh c\u1ea3 thanh xu\u00e2n ch\u1ec9 \u0111\u1ec3 gi\u1ea3m c\u00e2n. C\u00e2u h\u1ecfi Purna \u0111\u1eb7t ra cho c\u00e1c b\u1ea1n l\u00e0 “M\u1ed7i ng\u00e0y b\u1ea1n ti\u00eau hao bao nhi\u00eau calo v\u00e0 n\u1ea1p v\u00e0o bao nhi\u00eau calo?”. N\u1ebfu l\u01b0\u1ee3ng n\u1ea1p v\u00e0o g\u1ea5p \u0111\u00f4i l\u01b0\u1ee3ng ti\u00eau hao th\u00ec k\u1ebft qu\u1ea3 d\u0129 nhi\u00ean l\u00e0 b\u1ea1n l\u00ean k\u00ed v\u00e0 t\u0103ng m\u1ee1.<\/p>

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Do v\u1eady, h\u00e3y x\u00e2y d\u1ef1ng m\u1ed9t th\u00f3i quen \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. Theo kinh nghi\u1ec7m c\u1ee7a Purna, b\u1ea1n c\u1ea7n \u0103n m\u1ed7i b\u1eefa trong ng\u00e0y c\u00e1ch nhau 3-4 ti\u1ebfng v\u00e0 kh\u00f4ng \u0103n qu\u00e1 nhi\u1ec1u trong m\u1ed7i b\u1eefa<\/strong>, ch\u1ec9 n\u00ean \u0103n v\u1eeba \u0111\u1ee7 no \u0111\u1ec3 kh\u00f4ng qu\u00e1 \u0111\u00f3i m\u00e0 th\u00f4i. \u0110i\u1ec1u quan tr\u1ecdng ti\u1ebfp theo l\u00e0 kh\u00f4ng \u0103n \u0111\u00eam<\/strong>. B\u1eefa \u0103n cu\u1ed1i c\u00f9ng n\u00ean l\u00e0 6-7g t\u1ed1i v\u00e0 c\u00e1ch 13 ti\u1ebfng sau (t\u1ee9c 7g s\u00e1ng h\u00f4m sau) m\u1edbi \u0103n l\u1ea1i.<\/p>

B\u1ea1n n\u00ean “\u00fd th\u1ee9c” nhi\u1ec1u h\u01a1n v\u00e0o vi\u1ec7c m\u00ecnh \u0111ang \u0103n g\u00ec. Kh\u00f4ng th\u1ec3 gi\u1ea3m c\u00e2n m\u00e0 \u0103n b\u00e1nh k\u1eb9o, n\u01b0\u1edbc ng\u1ecdt, c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u01b0\u1eddng b\u1ed9t. D\u00f9 m\u00ecnh bi\u1ebft nh\u1eefng m\u00f3n \u0111\u00f3 th\u01b0\u1eddng r\u1ea5t h\u1ea5p d\u1eabn nh\u01b0ng ch\u00fang kh\u00f4ng \u0111em l\u1ea1i gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng cao m\u00e0 ch\u1ec9 n\u1ea1p calo v\u00f4 b\u1ed5 v\u00e0o ng\u01b0\u1eddi. T\u1ea5t c\u1ea3 nh\u1eefng kho\u1ea3n calo d\u01b0 th\u1eeba \u0111\u00f3 s\u1ebd t\u00edch t\u1ee5 n\u01a1i b\u1ee5ng \u0111\u00f9i c\u1ee7a m\u00ecnh m\u00e0 th\u00f4i.<\/p>

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V\u00ec sao Purna ch\u1ecdn \u0103n thu\u1ea7n chay?!<\/a><\/blockquote>