{"id":19097,"date":"2022-04-06T16:04:05","date_gmt":"2022-04-06T09:04:05","guid":{"rendered":"https:\/\/purna.vn\/?p=19097"},"modified":"2022-04-06T18:44:17","modified_gmt":"2022-04-06T11:44:17","slug":"nhat-ky-tap-luyen-hau-covid","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/nhat-ky-tap-luyen-hau-covid\/","title":{"rendered":"Nh\u1eadt k\u00fd t\u1eadp luy\u1ec7n h\u1eadu Covid"},"content":{"rendered":"

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

Th\u1ebf l\u00e0 \u0111\u00e3 hai tu\u1ea7n k\u1ec3 t\u1eeb khi Purna ch\u00ednh th\u1ee9c \u00e2m t\u00ednh v\u1edbi Covid. Sau b\u1ea3y ng\u00e0y t\u1ef1 c\u00e1ch ly du l\u1ecbch t\u1ea1i nh\u00e0<\/a>, gia \u0111\u00ecnh m\u00ecnh \u0111\u00e3 c\u00f3 m\u1ed9t chuy\u1ebfn ph\u01b0\u1ee3t v\u1ec1 th\u0103m \u0110\u00e0 L\u1ea1t<\/a> \u0111\u1ea7y th\u00fa v\u1ecb. Nh\u1edd vi\u1ec7c \u0111i du l\u1ecbch ng\u1eabu h\u1ee9ng n\u00e0y m\u00e0 Purna \u0111\u01b0\u1ee3c s\u1ea1c \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c tr\u1edf l\u1ea1i. Gi\u1edd \u0111\u00e2y m\u00ecnh mu\u1ed1n chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n v\u1ec1 nh\u1eadt k\u00fd t\u1eadp luy\u1ec7n h\u1eadu Covid c\u1ee7a m\u00ecnh c\u0169ng nh\u01b0 c\u00e1ch th\u1ee9c quay tr\u1edf l\u1ea1i gu\u1ed3ng t\u1eadp luy\u1ec7n th\u1ebf n\u00e0o sau khi h\u1ebft b\u1ec7nh.<\/p>

\u01afu ti\u00ean ngh\u1ec9 ng\u01a1i trong 3 ng\u00e0y \u0111\u1ea7u<\/h2>
\"\"<\/figure>

M\u1ed7i ng\u01b0\u1eddi s\u1ebd c\u00f3 nh\u1eefng ph\u1ea3n \u1ee9ng kh\u00e1c nhau v\u1edbi virus Covid: c\u00f3 b\u1ea1n s\u1ebd s\u1ed1t cao, c\u00f3 b\u1ea1n s\u1ebd ho nhi\u1ec1u, c\u00f3 ng\u01b0\u1eddi b\u1ecb \u0111au tim, kh\u00f3 th\u1edf, ch\u00f3ng m\u1eb7t, \u0111au nh\u1ee9c c\u01a1 th\u1ec3\u2026v\u1edbi th\u1eddi gian \u1ee7 b\u1ec7nh nhanh hay ch\u1eadm c\u0169ng ho\u00e0n to\u00e0n kh\u00e1c nhau. May m\u1eafn l\u00e0 Purna kh\u00f4ng c\u00f3 ph\u1ea3n \u1ee9ng g\u00ec th\u00e1i qu\u00e1 v\u1edbi Covid, \u0111\u01a1n gi\u1ea3n l\u00e0 ch\u1ec9 ho nh\u1eb9, h\u01a1i m\u1ec7t trong ng\u00e0y \u0111\u1ea7u ti\u00ean v\u00e0 tim \u0111\u1eadp nhanh m\u00e0 th\u00f4i. Sau hai ng\u00e0y \u01b0u ti\u00ean cho vi\u1ec7c ngh\u1ec9 ng\u01a1i th\u01b0 gi\u00e3n, Purna c\u1ea3m gi\u00e1c c\u01a1 th\u1ec3 kho\u1ebb l\u00ean d\u1ea7n v\u00e0 d\u01b0\u1eddng nh\u01b0 ch\u1ec9 l\u00e0 d\u1ea1ng c\u00fam th\u00f4ng th\u01b0\u1eddng. <\/p>

Trong ba ng\u00e0y \u0111\u1ea7u ti\u00ean, m\u00ecnh u\u1ed1ng r\u1ea5t nhi\u1ec1u n\u01b0\u1edbc chanh \u1ea5m pha lo\u00e3ng, k\u1ebft h\u1ee3p \u0103n th\u00f4 rau c\u1ee7 qu\u1ea3 v\u00e0 tr\u00e1i c\u00e2y t\u01b0\u01a1i. M\u00ecnh tranh th\u1ee7 ngh\u1ec9 ng\u01a1i nhi\u1ec1u nh\u1ea5t c\u00f3 th\u1ec3, l\u00e0m \u0111i\u1ec1u y\u00eau th\u00edch nh\u01b0 v\u1ebd, \u0111\u1ecdc s\u00e1ch, nghe nh\u1ea1c, xem phim…Cu\u1ed1i ng\u00e0y m\u00ecnh c\u00f3 t\u1eadp Yin v\u00e0 \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng tr\u00ean m\u00e1y 30 ph\u00fat.<\/p>

Ch\u1eadm r\u00e3i luy\u1ec7n th\u1edf trong tu\u1ea7n \u0111\u1ea7u<\/h2>
\"\"<\/figure>

Do nh\u1ecbp tim \u0111\u1eadp nhanh v\u00e0 c\u00f3 c\u1ea3m gi\u00e1c h\u1ed3i h\u1ed9p n\u00ean Purna ch\u00fa tr\u1ecdng cho vi\u1ec7c thi\u1ec1n \u0111\u1ecbnh v\u00e0 t\u1eadp th\u1edf: th\u1edf lu\u00e2n phi\u00ean qua t\u1eebng b\u00ean m\u0169i, h\u01a1i th\u1edf M\u1eb7t Tr\u0103ng v\u00e0 M\u1eb7t Tr\u1eddi…D\u00f9 ch\u1ec9 15-20 ph\u00fat nh\u01b0ng m\u00ecnh c\u1ea3m th\u1ea5y t\u00e2m tr\u00ed v\u00f4 c\u00f9ng tho\u1ea3i m\u00e1i, an y\u00ean c\u0169ng nh\u01b0 h\u01a1i th\u1edf \u0111\u01b0\u1ee3c \u0111i\u1ec1u ho\u00e0 \u1ed5n \u0111\u1ecbnh tr\u1edf l\u1ea1i.<\/p>

T\u1eadp luy\u1ec7n nh\u1eb9 nh\u00e0ng trong tu\u1ea7n \u0111\u1ea7u<\/h2>
\"\"<\/figure>

Trong tu\u1ea7n \u0111\u1ea7u ti\u00ean, m\u00ecnh ch\u1ee7 y\u1ebfu \u0111\u1ea1p xe v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9 nh\u00e0ng, \u0111i b\u1ed9 30 ph\u00fat m\u1ed7i ng\u00e0y v\u00e0 t\u1eadp Yin Yoga \u0111\u1ec3 \u0111i\u1ec1u ho\u00e0 kh\u00ed huy\u1ebft, t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u. M\u1ed7i khi c\u00f3 d\u1ea5u hi\u1ec7u m\u1ec7t, m\u00ecnh d\u1eebng l\u1ea1i v\u00e0 th\u01b0 gi\u00e3n ngay. M\u00ecnh kh\u00f4ng qu\u00ean u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc trong l\u00fac t\u1eadp luy\u1ec7n. N\u1ebfu ai \u0111\u00e3 t\u1eebng b\u1ecb Covid, ch\u1eafc h\u1eb3n c\u00e1c b\u1ea1n hi\u1ec3u \u0111\u01b0\u1ee3c c\u1ea3m gi\u00e1c khan c\u1ed5 v\u00e0 kh\u00e1t n\u01b0\u1edbc th\u1ebf n\u00e0o. Do \u0111\u00f3, khi \u0111ang b\u1ecb b\u1ec7nh, h\u00e3y b\u1ed5 sung n\u01b0\u1edbc nhi\u1ec1u nh\u1ea5t c\u00f3 th\u1ec3.<\/p>

T\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 trong tu\u1ea7n th\u1ee9 hai<\/h2>

T\u1eeb tu\u1ea7n th\u1ee9 hai tr\u1edf \u0111i, m\u00ecnh b\u1eaft \u0111\u1ea7u \u0111\u1ea1p xe v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh h\u01a1n ch\u1ee9 ch\u01b0a d\u00e1m ch\u1ea1y b\u1ed9, k\u1ebft h\u1ee3p v\u1edbi c\u00e1c b\u00e0i HIIT low impact (kh\u00f4ng nh\u1ea3y) \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 d\u1ea7n n\u0103ng \u0111\u1ed9ng v\u00e0 l\u00e0m quen l\u1ea1i v\u1edbi gu\u1ed3ng t\u1eadp luy\u1ec7n c\u0169. N\u00f3i th\u1eadt l\u00f2ng, khi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp l\u1ea1i, m\u00ecnh kh\u00e1 m\u1ec7t v\u00e0 th\u1edf kh\u00f4ng \u0111\u1ec1u. M\u00ecnh c\u00f3 c\u1ea3m gi\u00e1c d\u00f9 c\u01b0\u1eddng \u0111\u1ed9 r\u1ea5t nh\u1eb9 so v\u1edbi tr\u01b0\u1edbc nh\u01b0ng t\u1eadp r\u1ea5t m\u1ea5t s\u1ee9c.<\/p>

\"\"<\/figure>

D\u0129 nhi\u00ean, m\u00ecnh lu\u00f4n k\u1ebft th\u00fac b\u1eb1ng c\u00e1c b\u00e0i yoga m\u1edf r\u1ed9ng kh\u1edbp, k\u00e9o gi\u00e3n c\u01a1 th\u1ec3 c\u0169ng nh\u01b0 k\u1ebft h\u1ee3p m\u1ed9t ch\u00fat s\u1ee9c m\u1ea1nh \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp.<\/p>

Ph\u1ee5c h\u1ed3i d\u1ea7n v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3<\/h2>

Sau hai tu\u1ea7n d\u01b0\u1ee1ng th\u01b0\u01a1ng, h\u00f4m nay m\u00ecnh \u0111\u00e3 quay l\u1ea1i v\u1edbi vi\u1ec7c ch\u1ea1y b\u1ed9 v\u00e0 t\u1eadp t\u1ea1 c\u0169ng nh\u01b0 power yoga. Kh\u00f4ng ng\u1edd tr\u1ed9m v\u00eda c\u01a1 th\u1ec3 m\u00ecnh th\u00edch nghi nhanh v\u00e0 \u0111\u00e1p \u1ee9ng t\u1ed1t v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n m\u1edbi. Ph\u1ea3i n\u00f3i t\u1eadp \u0111\u00fang s\u1ee9c, m\u00ecnh c\u1ea3m th\u1ea5y r\u1ea5t \u0111\u00e3, sung s\u01b0\u1edbng v\u00e0 m\u00e3n nguy\u1ec7n hihi.<\/p>

\"\"<\/figure>
\"\"<\/figure>
  • Ch\u1ea1y b\u1ed9 nhanh: 5.7km trong 27 ph\u00fat<\/li>
  • T\u1eadp t\u1ea1 10kg m\u1ed7i b\u00ean: 40 ph\u00fat<\/li>
  • HIIT to\u00e0n th\u00e2n: 20 ph\u00fat<\/li>
  • Power Yoga: 60 ph\u00fat<\/li>
  • \u0110i b\u1ed9: 15 ph\u00fat<\/li><\/ul>
    \"\"<\/figure>

    Th\u00eam v\u00e0o \u0111\u00f3, m\u00ecnh \u0111ang trong qu\u00e1 tr\u00ecnh thanh l\u1ecdc c\u01a1 th\u1ec3, th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 nh\u1ecbn \u0103n 36 ti\u1ebfng. M\u00ecnh mu\u1ed1n l\u00e0m vi\u1ec7c n\u00e0y v\u00ec c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 n\u1eb7ng n\u1ec1, kh\u00f3 ch\u1ecbu sau chuy\u1ebfn \u0111i ch\u01a1i \u0110\u00e0 L\u1ea1t \u0103n u\u1ed1ng th\u1ea3 ga, n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 nh\u1eefng th\u1ef1c ph\u1ea9m kh\u00f4ng l\u00e0nh m\u1ea1nh. Hi\u1ec7n t\u1ea1i m\u00ecnh c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 r\u1ea5t nh\u1eb9 nh\u00e0ng tho\u1ea3i m\u00e1i, tr\u00ed \u00f3c minh m\u1eabn, n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c cao. M\u00ecnh s\u1ebd chia s\u1ebb chi ti\u1ebft h\u01a1n v\u1edbi c\u00e1c b\u1ea1n v\u1ec1 qu\u00e1 tr\u00ecnh nh\u1ecbn \u0103n 36 ti\u1ebfng c\u1ee7a m\u00ecnh trong b\u00e0i vi\u1ebft ti\u1ebfp theo nh\u00e9.<\/p>

    C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3 quan t\u00e2m v\u00e0 \u0111\u1ecdc b\u00e0i vi\u1ebft c\u1ee7a m\u00ecnh. Hi v\u1ecdng m\u00ecnh s\u1ebd c\u00f3 c\u01a1 h\u1ed9i k\u1ebft th\u00eam nhi\u1ec1u b\u1ea1n b\u00e8 m\u1edbi tr\u00ean th\u1ea3m th\u00f4ng qua g\u00f3c t\u00e2m s\u1ef1 nh\u1ecf c\u1ee7a m\u00ecnh nh\u00e9.<\/p>

    Purna.<\/p>

    <\/p>

    <\/p>

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

    Ch\u00e0o c\u1ea3 nh\u00e0, Th\u1ebf l\u00e0 \u0111\u00e3 hai tu\u1ea7n k\u1ec3 t\u1eeb khi Purna ch\u00ednh th\u1ee9c \u00e2m t\u00ednh v\u1edbi Covid. Sau b\u1ea3y ng\u00e0y t\u1ef1 c\u00e1ch ly du l\u1ecbch t\u1ea1i nh\u00e0, gia \u0111\u00ecnh m\u00ecnh \u0111\u00e3 c\u00f3 m\u1ed9t chuy\u1ebfn ph\u01b0\u1ee3t v\u1ec1 th\u0103m \u0110\u00e0 L\u1ea1t \u0111\u1ea7y th\u00fa v\u1ecb. Nh\u1edd vi\u1ec7c \u0111i du l\u1ecbch ng\u1eabu h\u1ee9ng n\u00e0y m\u00e0 Purna \u0111\u01b0\u1ee3c s\u1ea1c…<\/p>","protected":false},"author":446664,"featured_media":19102,"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":[16,86],"tags":[],"class_list":["post-19097","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","category-tam-su"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"},{"value":86,"label":"T\u00e2m s\u1ef1"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2022\/04\/IMG_4750.jpg",828,525,false],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/en\/author\/purna\/"},"comment_info":30,"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},{"term_id":86,"name":"T\u00e2m s\u1ef1","slug":"tam-su","term_group":0,"term_taxonomy_id":86,"taxonomy":"category","description":"","parent":0,"count":72,"filter":"raw","cat_ID":86,"category_count":72,"category_description":"","cat_name":"T\u00e2m s\u1ef1","category_nicename":"tam-su","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/19097","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=19097"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/19097\/revisions"}],"predecessor-version":[{"id":19105,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/19097\/revisions\/19105"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/19102"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=19097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=19097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=19097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}