{"id":18111,"date":"2020-09-04T22:38:57","date_gmt":"2020-09-04T15:38:57","guid":{"rendered":"https:\/\/purna.vn\/?p=18111"},"modified":"2022-06-27T13:19:00","modified_gmt":"2022-06-27T06:19:00","slug":"chinh-phuc-handstand-10-tuan-dau-tien-kho-luyen-thang-bang-tay","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/chinh-phuc-handstand-10-tuan-dau-tien-kho-luyen-thang-bang-tay\/","title":{"rendered":"[Chinh ph\u1ee5c Handstand]: 10 tu\u1ea7n \u0111\u1ea7u ti\u00ean kh\u1ed5 luy\u1ec7n th\u0103ng b\u1eb1ng tay"},"content":{"rendered":"<p>Ch\u00e0o c\u00e1c b\u1ea1n th\u00e2n y\u00eau,<\/p>\n\n\n\n<p>Nh\u1ecbp s\u1ed1ng d\u01b0\u1eddng nh\u01b0 \u0111\u00e3 \u1ed5n \u0111\u1ecbnh tr\u1edf l\u1ea1i sau \u0111\u1ee3t s\u00f3ng Covid l\u1ea7n th\u1ee9 hai. M\u1ecdi ng\u01b0\u1eddi ng\u00e0y c\u00e0ng c\u00f3 nhi\u1ec1u kinh nghi\u1ec7m h\u01a1n trong vi\u1ec7c ph\u00f2ng ng\u1eeba b\u1ec7nh t\u1eadt, \u00fd th\u1ee9c h\u01a1n v\u1ec1 s\u1ee9c kho\u1ebb c\u0169ng nh\u01b0 d\u1ea7n d\u00e0 x\u00e2y d\u1ef1ng l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh c\u1ea7n thi\u1ebft th\u1eddi d\u1ecbch b\u1ec7nh. D\u00f9 ngo\u00e0i kia &#8220;v\u1eadt \u0111\u1ed5i sao d\u1eddi&#8221; nh\u01b0ng trong g\u00f3c nh\u1ecf yoga n\u00e0y, m\u1ecdi th\u1ee9 d\u01b0\u1eddng nh\u01b0 b\u1ea5t bi\u1ebfn v\u1edbi Purna.<\/p>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-purna\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"5cmOcqzuhi\"><a href=\"https:\/\/purna.vn\/en\/chia-se-cuoc-song-thuong-nhat-mua-dich-covid\/\">Chia s\u1ebb cu\u1ed9c s\u1ed1ng th\u01b0\u1eddng nh\u1eadt m\u00f9a d\u1ecbch Covid<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Chia s\u1ebb cu\u1ed9c s\u1ed1ng th\u01b0\u1eddng nh\u1eadt m\u00f9a d\u1ecbch Covid&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/chia-se-cuoc-song-thuong-nhat-mua-dich-covid\/embed\/#?secret=44G1Whl7Ke#?secret=5cmOcqzuhi\" data-secret=\"5cmOcqzuhi\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>H\u1eb1ng ng\u00e0y, Purna v\u1eabn \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ee9ng l\u1edbp, ch\u0103m ch\u1ec9 t\u1eadp luy\u1ec7n nh\u01b0 m\u1ed9t chi\u1ebfn binh, theo \u0111u\u1ed5i \u0111am m\u00ea yoga, h\u0103ng say <strong><a href=\"https:\/\/purna.vn\/en\/bep-lanh-dem-den-suc-khoe-tot-lanh-cho-moi-nguoi\/\">B\u1ebfp L\u00e0nh<\/a><\/strong>, ch\u0103m s\u00f3c t\u1ed1t gia \u0111\u00ecnh. D\u00f9 l\u1ecbch l\u00e0m vi\u1ec7c &#8211; t\u1eadp luy\u1ec7n ch\u1eadt n\u00edch nh\u01b0ng m\u00ecnh xem \u0111\u00f3 l\u00e0 ni\u1ec1m vui s\u1ed1ng m\u1ed7i ng\u00e0y. M\u00ecnh l\u00e0m v\u00ec \u0111am m\u00ea, v\u00ec t\u00ecnh y\u00eau ch\u1ee9 kh\u00f4ng ph\u1ea3i tr\u00e1ch nhi\u1ec7m hay ngh\u0129a v\u1ee5 n\u1eb7ng n\u1ec1. N\u00f3i nghe c\u00f3 v\u1ebb s\u1ebfn s\u1ea9m! Nh\u01b0ng th\u1eadt l\u00f2ng Purna r\u1ea5t hi\u1ec3u b\u1ea3n th\u00e2n c\u1ee9 h\u1ec5 y\u00eau th\u00edch vi\u1ec7c g\u00ec l\u00e0 lu\u00f4n mong mu\u1ed1n kh\u00f4ng d\u1eebng l\u1ea1i \u1edf m\u1ee9c l\u00e0m \u0111\u01b0\u1ee3c m\u00e0 ph\u1ea3i l\u00e0m th\u1eadt t\u1ed1t.<\/p>\n\n\n\n<p>V\u1edbi Handstand c\u0169ng v\u1eady. N\u00f3i \u0111\u1ebfn Handstand, ai c\u0169ng bi\u1ebft \u0111\u00e2y l\u00e0 m\u1ed9t \u0111\u1ed9ng t\u00e1c th\u0103ng b\u1eb1ng n\u00e2ng cao \u0111\u1ea7y th\u00e1ch th\u1ee9c nh\u01b0ng c\u0169ng kh\u00f4ng k\u00e9m ph\u1ea7n h\u1ea5p d\u1eabn m\u00e0 h\u1ea7u nh\u01b0 m\u1ecdi gi\u00e1o vi\u00ean yoga c\u0169ng nh\u01b0 ng\u01b0\u1eddi y\u00eau \u201c\u0111\u1ea3o ng\u01b0\u1ee3c\u201d \u0111\u1ec1u ham mu\u1ed1n chinh ph\u1ee5c. \u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c Handstand, \u0111\u00f3 l\u00e0 c\u1ea3 m\u1ed9t qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n kh\u00f4ng m\u1ec7t m\u1ecfi, ki\u00ean nh\u1eabn v\u00e0 ph\u00e1t tri\u1ec3n b\u1ea3n th\u00e2n t\u1eebng ng\u00e0y.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-purna\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"uqkh2nd0tp\"><a href=\"https:\/\/purna.vn\/en\/nhat-ky-5-tuan-dau-tien-lam-quen-voi-thang-bang-tren-tay-handstand\/\">[Chinh ph\u1ee5c Handstand]: 5 tu\u1ea7n \u0111\u1ea7u ti\u00ean l\u00e0m quen v\u1edbi Th\u0103ng b\u1eb1ng tr\u00ean tay<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;[Chinh ph\u1ee5c Handstand]: 5 tu\u1ea7n \u0111\u1ea7u ti\u00ean l\u00e0m quen v\u1edbi Th\u0103ng b\u1eb1ng tr\u00ean tay&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/nhat-ky-5-tuan-dau-tien-lam-quen-voi-thang-bang-tren-tay-handstand\/embed\/#?secret=UYD7OZHTKM#?secret=uqkh2nd0tp\" data-secret=\"uqkh2nd0tp\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>T\u00ednh \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i, Purna \u0111\u00e3 tr\u1ea3i qua 11 tu\u1ea7n s\u1ed1ng c\u00f9ng th\u0103ng b\u1eb1ng tay. V\u00e0 \u0111\u00e2y ch\u1ec9 l\u00e0 nh\u1eefng b\u01b0\u1edbc \u0111i ch\u1eadp ch\u1eefng \u0111\u1ea7u ti\u00ean c\u1ee7a m\u1ed9t h\u00e0nh tr\u00ecnh r\u1ea5t d\u00e0i ph\u00eda tr\u01b0\u1edbc. M\u00ecnh chia s\u1ebb b\u00e0i vi\u1ebft n\u00e0y \u0111\u1ec3 c\u00e1c b\u1ea1n bi\u1ebft r\u1eb1ng Purna v\u1eabn \u00e2m th\u1ea7m ch\u0103m ch\u1ec9 theo \u0111u\u1ed5i m\u1ee5c \u0111\u00edch c\u1ee7a m\u00ecnh. &#8220;C\u00f3 c\u00f4ng m\u00e0i s\u1eafc c\u00f3 ng\u00e0y n\u00ean kim&#8221; l\u00e0 ch\u00e2m ng\u00f4n s\u1ed1ng c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n<p>V\u1eady trong m\u01b0\u1eddi m\u1ed9t tu\u1ea7n qua Purna \u0111\u00e3 t\u1eadp nh\u1eefng g\u00ec trong ch\u1eb7ng \u0111\u01b0\u1eddng chinh ph\u1ee5c th\u0103ng b\u1eb1ng tay?!<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Th\u1ec3 l\u1ef1c: l\u00e0m m\u1ea1nh c\u01a1 l\u00f5i, t\u0103ng s\u1ee9c b\u1ec1n cho vai, h\u1ecdc c\u00e1ch ki\u1ec3m so\u00e1t ch\u00e2n (si\u1ebft ch\u00e2n), l\u00e0m kho\u1ebb c\u1ed5 tay v\u00e0 b\u00e0n tay.<\/li><li>\u0110\u1ed9 d\u1ebbo: t\u0103ng t\u00ednh linh ho\u1ea1t cho c\u01a1 g\u00e2n kheo, t\u1eadp so\u1ea1c ngang &#8211; d\u1ecdc m\u1ed7i ng\u00e0y, m\u1edf ng\u1ef1c, t\u0103ng bi\u00ean \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a kh\u1edbp vai, u\u1ed1n l\u01b0ng ng\u00e3 sau an to\u00e0n.<\/li><\/ul>\n\n\n\n<p>Nghe c\u00f3 v\u1ebb \u0111\u01a1n gi\u1ea3n nh\u01b0ng m\u1ed7i ng\u00e0y, ngo\u00e0i ch\u1ea1y b\u1ed9 &#8211; \u0111\u1ea1p xe &#8211; b\u01a1i l\u1ed9i, Purna ph\u1ea3i m\u1ea5t t\u1eeb 2-3 ti\u1ebfng cho yoga c\u00e2n b\u1eb1ng gi\u1eefa th\u1ec3 l\u1ef1c v\u00e0 s\u1ef1 linh ho\u1ea1t. Sau m\u1ed9t ng\u00e0y gia \u0111\u00ecnh &#8211; c\u00f4ng vi\u1ec7c &#8211; t\u1eadp luy\u1ec7n, khi n\u1eb1m xu\u1ed1ng gi\u01b0\u1eddng, c\u01a1 th\u1ec3 nh\u01b0 mu\u1ed1n tan ra nh\u01b0ng m\u00ecnh ho\u00e0n to\u00e0n h\u00e0i l\u00f2ng, m\u00e3n nguy\u1ec7n v\u00ec to\u00e0n l\u00e0m nh\u1eefng \u0111i\u1ec1u y\u00eau th\u00edch.<\/p>\n\n\n\n<p>Th\u00e0nh t\u00edch nh\u1ecf nhoi sau 11 tu\u1ea7n kh\u1ed5 luy\u1ec7n \u0111\u1ea7u ti\u00ean l\u00e0 m\u00ecnh \u0111\u00e3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c c\u00e1c t\u01b0 th\u1ebf th\u0103ng b\u1eb1ng tay n\u00e2ng cao nh\u01b0 t\u01b0 th\u1ebf Astra Vakrasana (t\u00e1m g\u00f3c), t\u01b0 th\u1ebf Eka Pada Koundinya, t\u01b0 th\u1ebf Bakasana, t\u01b0 th\u1ebf Pincha Mayurasana (\u0111\u1ee9ng c\u1eb3ng tay)&#8230; m\u1ed9t c\u00e1ch v\u1eefng v\u00e0ng v\u00e0 ch\u1ec9n chu h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi th\u1eddi gian tr\u01b0\u1edbc \u0111\u00e2y. <\/p>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sli-oembed\"><\/div>\n<\/div><figcaption>T\u01b0 th\u1ebf Eka Pada Koundinya<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sli-oembed\"><\/div>\n<\/div><figcaption>T\u01b0 th\u1ebf Astra Vakrasana (t\u00e1m g\u00f3c)<\/figcaption><\/figure>\n\n\n\n<p>L\u00fac tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n c\u00e1c t\u01b0 th\u1ebf n\u00e0y, m\u00ecnh th\u01b0\u1eddng c\u00f3 hi\u1ec7n t\u01b0\u1ee3ng s\u1ee5p vai, v\u00f5ng l\u01b0ng, ch\u00e2n th\u1ea3 l\u1ecfng, b\u1ee5ng kh\u00f4ng ch\u1eafc. \u0110\u00f3 l\u00e0 do n\u1ec1n t\u1ea3ng kh\u00f4ng v\u1eefng ch\u1eafc. C\u0169ng nh\u01b0 b\u1ea1n ch\u1ec9 c\u00f3 th\u1ec3 l\u00e0m ra m\u1ed9t m\u00f3n \u0103n ngon khi c\u00e1c th\u00e0nh ph\u1ea7n nguy\u00ean li\u1ec7u ph\u1ea3i \u0111\u1ea3m b\u1ea3o ch\u1ea5t l\u01b0\u1ee3ng. Yoga c\u0169ng nh\u01b0 v\u1eady. N\u1ebfu ch\u00fang ta ch\u1ec9 m\u1ea3i mi\u1ebft ch\u1ea1y \u0111ua t\u01b0 th\u1ebf, chinh ph\u1ee5c nh\u1eefng th\u1ee9 xa x\u00f4i ngo\u00e0i t\u1ea7m v\u1edbi m\u00e0 qu\u00ean \u0111i nh\u1eefng g\u00ec n\u1ec1n t\u1ea3ng th\u00ec k\u1ebft qu\u1ea3 \u0111\u1ea1t \u0111\u01b0\u1ee3c ch\u1ec9 l\u00e0 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 v\u00e0i ph\u00fat s\u1ed1ng \u1ea3o ng\u1eafn ng\u1ee7i tr\u00ean h\u00ecnh m\u00e0 th\u00f4i.<\/p>\n\n\n\n<p>Nh\u1edd t\u1eadp core \u0111\u1ec1u \u0111\u1eb7n, t\u1eadp ch\u00e2n, t\u0103ng s\u1ee9c b\u1ec1n cho vai m\u1ed7i ng\u00e0y m\u00e0 m\u00ecnh c\u00f3 th\u1ec3 gi\u1eef c\u00e1c \u0111\u1ed9ng t\u00e1c th\u0103ng b\u1eb1ng tay kh\u00e1 l\u00e2u. M\u00ecnh c\u1ea3m nh\u1eadn r\u00f5 c\u1ea3 t\u00e2m tr\u00ed v\u00e0 th\u1ec3 x\u00e1c \u0111ang m\u1ea1nh m\u1ebd l\u00ean t\u1eebng ng\u00e0y.<\/p>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sli-oembed\"><\/div>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sli-oembed\"><\/div>\n<\/div><\/figure>\n\n\n\n<p>C\u1ee9 m\u1ed7i s\u1ef1 c\u1ed1 g\u1eafng m\u1ed9t ch\u00fat, m\u1ed7i c\u00e1i v\u01b0\u1ee3t l\u00ean ch\u00ednh m\u00ecnh m\u1ed9t ch\u00fat s\u1ebd khi\u1ebfn b\u1ea1n ti\u1ebfn b\u1ed9 kh\u00f4ng ng\u1edd t\u1eebng ng\u00e0y l\u00ean \u0111\u00f3. H\u00f4m nay b\u1ea1n g\u1eadp b\u1ee5ng 10 c\u00e1i \u0111\u00e3 \u0111au v\u00e0 mu\u1ed1n b\u1ecf cu\u1ed9c. Ng\u00e0y mai h\u00e3y th\u1eed c\u1ed1 g\u1eafng 11 c\u00e1i th\u00f4i c\u0169ng l\u00e0 chi\u1ebfn th\u1eafng b\u1ea3n th\u00e2n r\u1ed3i. Ho\u1eb7c b\u1ea1n ch\u1ec9 c\u00f3 th\u1ec3 gi\u1eef \u0110\u1ea7u \u0111\u1ee9ng (Headstand) trong 30 gi\u00e2y ng\u1eafn ng\u1ee7i h\u00f4m nay. Ng\u00e0y mai, h\u00e3y c\u1ed1 g\u1eafng duy tr\u00ec h\u01a1i th\u1edf \u0111\u1ec1u \u0111\u1eb7n h\u01a1n, t\u00e2m tr\u00ed \u1ed5n \u0111\u1ecbnh h\u01a1n, gi\u1eef th\u1ebf 1 ph\u00fat c\u0169ng l\u00e0 vinh quang m\u1edbi r\u1ed3i. L\u1eafng nghe c\u01a1 th\u1ec3, ch\u0103m ch\u1ec9 t\u1eadp luy\u1ec7n ch\u00ednh l\u00e0 ch\u00eca kho\u00e1 th\u00e0nh c\u00f4ng trong yoga v\u00e0 m\u1ecdi b\u1ed9 m\u00f4n r\u00e8n luy\u1ec7n s\u1ee9c kho\u1ebb kh\u00e1c.<\/p>\n\n\n\n<p>M\u1ed9t th\u00f4ng \u0111i\u1ec7p kh\u00e1c m\u00e0 Purna mu\u1ed1n g\u1eedi g\u1eafm \u0111\u1ebfn c\u00e1c b\u1ea1n th\u01b0\u01a1ng y\u00eau l\u00e0:<\/p>\n\n\n\n<p><em>D\u00f9 \u01b0\u1edbc m\u01a1 c\u1ee7a b\u1ea1n c\u00f3 \u0111i\u00ean r\u1ed3 \u0111\u1ebfn \u0111\u00e2u, d\u00f9 ng\u01b0\u1eddi kh\u00e1c c\u00f3 nh\u00ecn b\u1ea1n nh\u01b0 th\u1ebf n\u00e0o, d\u00f9 c\u00f3 \u00edt s\u1ef1 h\u1ed7 tr\u1ee3 nh\u1ea5t th\u00ec b\u1ea1n \u01a1i, \u0111\u1eebng s\u1ee3 h\u00e3i, \u0111\u1eebng ch\u1edd \u0111\u1ee3i! H\u00e3y c\u1ee9 ti\u1ebfp t\u1ee5c c\u1ed1 g\u1eafng, theo \u0111u\u1ed5i \u0111am m\u00ea, h\u00e3y c\u1ee9 s\u1ed1ng h\u1ebft m\u00ecnh, l\u00e0m b\u1eb1ng \u0111\u01b0\u1ee3c nh\u1eefng g\u00ec b\u1ea1n y\u00eau th\u00edch. B\u1edfi n\u1ebfu d\u1eabu cho c\u00f3 th\u1ea5t b\u1ea1i, b\u1ea1n nh\u1ea5t \u0111\u1ecbnh s\u1ebd kh\u00f4ng bao gi\u1edd ph\u1ea3i h\u1ed1i ti\u1ebfc. Ch\u00fang ta ch\u1ec9 s\u1ed1ng m\u1ed9t l\u1ea7n m\u00e0 th\u00f4i!<\/em><\/p>\n\n\n\n<p>Purna,<\/p>\n\n\n\n<p>Th\u01b0\u01a1ng.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u00e0o c\u00e1c b\u1ea1n th\u00e2n y\u00eau, Nh\u1ecbp s\u1ed1ng d\u01b0\u1eddng nh\u01b0 \u0111\u00e3 \u1ed5n \u0111\u1ecbnh tr\u1edf l\u1ea1i sau \u0111\u1ee3t s\u00f3ng Covid l\u1ea7n th\u1ee9 hai. 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