{"id":6663,"date":"2018-05-07T10:35:29","date_gmt":"2018-05-07T03:35:29","guid":{"rendered":"https:\/\/purna.vn\/?p=6663"},"modified":"2018-05-07T10:35:29","modified_gmt":"2018-05-07T03:35:29","slug":"7-dong-tac-giup-mo-vai-tang-tinh-linh-hoat-va-suc-manh-cho-vai","status":"publish","type":"post","link":"https:\/\/purna.vn\/en\/7-dong-tac-giup-mo-vai-tang-tinh-linh-hoat-va-suc-manh-cho-vai\/","title":{"rendered":"7 \u0111\u1ed9ng t\u00e1c gi\u00fap m\u1edf vai &#8211; t\u0103ng t\u00ednh linh ho\u1ea1t v\u00e0 s\u1ee9c m\u1ea1nh cho vai"},"content":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng vai l\u00e0 m\u1ed9t trong nh\u1eefng n\u01a1i bi\u1ec3u hi\u1ec7n tr\u1ea1ng th\u00e1i c\u1ea3m x\u00fac r\u00f5 r\u00e0ng nh\u1ea5t tr\u00ean c\u01a1 th\u1ec3 kh\u00f4ng. Khi b\u1ea1n c\u0103ng th\u1eb3ng, lo l\u1eafng hay \u0111\u1ed1i di\u1ec7n v\u1edbi nguy hi\u1ec3m, theo ph\u1ea3n x\u1ea1 t\u1ef1 nhi\u00ean vai b\u1ea1n s\u1ebd co r\u00fat l\u1ea1i.<\/p>\n<p>Vai co c\u1ee9ng c\u0169ng l\u00e0 h\u1ec7 qu\u1ea3 c\u1ee7a \u0111\u1eddi s\u1ed1ng b\u1eadn r\u1ed9n v\u00e0 th\u00f3i quen sinh ho\u1ea1t sai. C\u00f3 th\u1ec3 do b\u1ea1n th\u01b0\u1eddng xuy\u00ean khu\u00e2n v\u00e1c v\u1eadt n\u1eb7ng, ng\u1ed3i l\u00e0m vi\u1ec7c kh\u00f2m ng\u01b0\u1eddi v\u00e0 \u0111\u01b0a c\u1ed5 v\u1ec1 tr\u01b0\u1edbc qu\u00e1 nhi\u1ec1u, \u0111i \u0111\u1ee9ng c\u00f2ng l\u01b0ng \u0111\u1ed5 vai v\u1ec1 tr\u01b0\u1edbc&#8230;T\u1ea5t c\u1ea3 nh\u1eefng th\u00f3i quen sai tr\u00ean \u0111\u1ec1u g\u00e2y ra c\u0103ng th\u1eb3ng l\u00e2u d\u00e0i \u1edf vai d\u1eabn \u0111\u1ebfn h\u1ec7 lu\u1ef5 \u0111au c\u1ed5 v\u00e0 \u1ea3nh h\u01b0\u1edfng lu\u00f4n c\u1ea3 l\u01b0ng.<\/p>\n<p>V\u00e0 \u0111a ph\u1ea7n h\u1ecdc vi\u00ean c\u1ee7a Purna \u0111\u1ec1u ph\u1ea3i g\u00e1nh ch\u1ecbu ch\u1ee9ng \u0111au vai n\u00e0y v\u00ec s\u1ef1 c\u0103ng c\u1ee9ng kh\u00f4ng \u0111\u00e1ng c\u00f3 \u1edf vai. B\u00e0i vi\u1ebft h\u00f4m nay chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n 7 \u0111\u1ed9ng t\u00e1c yoga \u0111\u01a1n gi\u1ea3n gi\u00fap m\u1edf kh\u1edbp vai, \u0111\u1ed3ng th\u1eddi gi\u00fap vai kho\u1ebb m\u1ea1nh v\u00e0 linh ho\u1ea1t h\u01a1n.<\/p>\n<h2>T\u0103ng t\u00ednh linh ho\u1ea1t<\/h2>\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c yoga gi\u00fap t\u0103ng bi\u00ean \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a kh\u1edbp vai, h\u1ed7 tr\u1ee3 vai m\u1ec1m d\u1ebbo v\u00e0 t\u0103ng t\u00ednh linh ho\u1ea1t h\u01a1n.<\/p>\n<h3>1. T\u01b0 th\u1ebf ch\u00f3 du\u1ed7i m\u00ecnh<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6669 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open01-900x600.jpg\" alt=\"\" width=\"900\" height=\"600\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open01-900x600.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open01-768x512.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open01-720x480.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open01-50x33.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open01-500x333.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open01.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<ul>\n<li>\u0110\u1ea7u ti\u00ean, b\u1ea1n v\u00e0o t\u01b0 th\u1ebf c\u00e1i b\u00e0n v\u1edbi hai b\u00e0n tay r\u1ed9ng b\u1eb1ng vai v\u00e0 gi\u1eef cho h\u00f4ng v\u00e0 \u0111\u1ea7u g\u1ed1i vu\u00f4ng g\u00f3c.<\/li>\n<li>Sau \u0111\u00f3 ch\u1eadm r\u00e3i di chuy\u1ec3n b\u00e0n tay ra xa kh\u1ecfi ng\u01b0\u1eddi \u0111\u1ebfn khi ng\u1ef1c g\u1ea7n v\u1ec1 ph\u00eda s\u00e0n.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf h\u00edt s\u00e2u, th\u1edf ra gh\u00ec ch\u1eb7t l\u00f2ng b\u00e0n tay, \u0111\u00e8 th\u00e2n tr\u00ean xu\u1ed1ng s\u00e0n cho \u0111\u1ebfn khi tr\u00e1n ch\u1ea1m th\u1ea3m.<\/li>\n<li>N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y vi\u1ec7c \u0111\u1eb7t tr\u00e1n xu\u1ed1ng s\u00e0n qu\u00e1 kh\u00f3 th\u00ec c\u00f3 th\u1ec3 d\u00f9ng m\u1ed9t c\u1ee5c block \u0111\u1eb7t d\u01b0\u1edbi tr\u00e1n \u0111\u1ec3 h\u1ed7 tr\u1ee3.<\/li>\n<li>B\u1ea1n gi\u1eef t\u01b0 th\u1ebf t\u1eeb 2-3 ph\u00fat, th\u1ea3 l\u1ecfng ph\u1ea7n ng\u1ef1c m\u1ed7i l\u1ea7n th\u1edf ra.<\/li>\n<\/ul>\n<h3>2. T\u01b0 th\u1ebf chim \u0111\u1ea1i b\u00e0ng<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6670 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open02-600x900.jpg\" alt=\"\" width=\"600\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open02-600x900.jpg 600w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open02-768x1152.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open02-720x1080.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open02-33x50.jpg 33w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open02-333x500.jpg 333w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open02-380x570.jpg 380w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open02.jpg 1000w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li>B\u1ea1n v\u00e0o th\u1ebf tr\u00e1i n\u00fai v\u1edbi ch\u00e2n \u0111\u1ee9ng th\u1eb3ng, gi\u1eef kho\u1ea3ng c\u00e1ch gi\u1eefa hai b\u00e0n ch\u00e2n r\u1ed9ng b\u1eb1ng b\u1ec1 ngang c\u1ee7a h\u00f4ng.<\/li>\n<li>Gi\u1eef v\u1eefng ch\u00e2n tr\u00e1i tr\u00ean s\u00e0n, nh\u1ea5c ch\u00e2n ph\u1ea3i l\u00ean, b\u1eaft ch\u00e9o qua \u0111\u00f9i tr\u00e1i r\u1ed3i g\u00e0i b\u00e0n ch\u00e2n ph\u1ea3i ra sau b\u1eafp ch\u00e2n tr\u00e1i.<\/li>\n<li>\u0110\u01b0a hai tay l\u00ean cao v\u00e0 \u0111an ch\u00e9o tay l\u1ea1i v\u1edbi nhau \u2013 tay ph\u1ea3i b\u1eaft ch\u00e9o sang tay tr\u00e1i \u0111\u1ec3 l\u00f2ng b\u00e0n tay ch\u1ea1m nhau.<\/li>\n<li>G\u1eadp khu\u1ef7u tay v\u00e0 \u0111\u01b0a l\u00ean cao ngang b\u1eb1ng t\u1ea7m vai trong l\u00fac th\u1ea3 l\u1ecfng vai th\u1ea5p h\u01a1n t\u1ea7m tai.<\/li>\n<li>Gi\u1eef hai tay tr\u01b0\u1edbc m\u1eb7t.<\/li>\n<li>Gi\u1eef t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng, ho\u1eb7c g\u1eadp eo v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 ph\u1ea7n th\u00e2n tr\u00ean d\u00e0i theo h\u01b0\u1edbng v\u1ec1 s\u00e0n t\u1eeb 2-3 ph\u00fat.<\/li>\n<li>Th\u1edf ra, v\u00e0 t\u1eeb t\u1eeb g\u1ee1 b\u1ecf tay v\u00e0 ch\u00e2n ra.<\/li>\n<li>\u0110\u1ed5i ch\u00e2n b\u00ean kia v\u00e0 l\u1eb7p l\u1ea1i t\u01b0 th\u1ebf n\u00e0y.<\/li>\n<\/ul>\n<p><em>L\u1ee3i \u00edch: gi\u00fap k\u00e9o gi\u00e3n c\u00e1c m\u00f4 c\u01a1 gi\u1eefa hai b\u1ea3 vai v\u00e0 d\u1ecdc theo c\u01a1 delta c\u1ee7a c\u00e1nh tay tr\u00ean, gi\u00fap vai linh ho\u1ea1t h\u01a1n.<\/em><\/p>\n<h3>3. T\u01b0 th\u1ebf c\u00e1i b\u00e0n xo\u1eafn<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6671 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open03-900x600.jpg\" alt=\"\" width=\"900\" height=\"600\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open03-900x600.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open03-768x512.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open03-720x480.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open03-50x33.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open03-500x333.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open03.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<ul>\n<li>B\u1ea1n v\u00e0o th\u1ebf c\u00e1i b\u00e0n v\u1edbi vai th\u1eb3ng h\u00e0ng tr\u00ean c\u1ed5 tay, g\u1ed1i th\u1eb3ng h\u00e0ng v\u1edbi h\u00f4ng, th\u1eaft l\u01b0ng trung t\u00ednh.<\/li>\n<li>B\u1ea1n lu\u1ed3n c\u00e1nh tay ph\u1ea3i d\u01b0\u1edbi c\u00e1nh tay tr\u00e1i, h\u1ea1 vai ph\u1ea3i ch\u1ea1m s\u00e0n.<\/li>\n<li>\u0110\u1ea7u n\u1eb1m tr\u00ean s\u00e0n, k\u00e9o c\u1ed5 h\u1ecdng v\u1ec1 sau cho \u0111\u1ed1t s\u1ed1ng c\u1ed5 b\u1eb1ng v\u1edbi \u0111\u1ed1t s\u1ed1ng l\u01b0ng.<\/li>\n<li>H\u00f4ng c\u1ed1 \u0111\u1ecbnh \u1edf gi\u1eefa th\u1ea3m v\u00e0 v\u1eabn gi\u1eef th\u1eb3ng h\u00e0ng v\u1edbi g\u1ed1i.<\/li>\n<li>Du\u1ed7i hai mu b\u00e0n ch\u00e2n b\u00e1m ch\u1eb7t tr\u00ean s\u00e0n.<\/li>\n<li>T\u1eeb \u0111\u00e2y, b\u1ea1n \u1ea5n vai ph\u1ea3i tr\u00ean s\u00e0n, m\u1edf th\u00eam vai tr\u00e1i v\u00e0 \u0111\u01b0a c\u00e1nh tay tr\u00e1i du\u1ed7i th\u1eb3ng qua kh\u1ecfi \u0111\u1ea7u.<\/li>\n<\/ul>\n<p><em>L\u1ee3i \u00edch: gi\u00fap k\u00e9o d\u00e3n ph\u1ea7n sau c\u1ee7a kh\u1edbp vai v\u00e0 c\u01a1 thang cu\u1ea3 ph\u1ea7n l\u01b0ng tr\u00ean.<\/em><\/p>\n<h3>4. T\u01b0 th\u1ebf \u0111\u1ee9ng g\u1eadp ng\u01b0\u1eddi<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6672 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open04-600x900.jpg\" alt=\"\" width=\"600\" height=\"900\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open04-600x900.jpg 600w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open04-768x1152.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open04-720x1080.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open04-33x50.jpg 33w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open04-333x500.jpg 333w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open04-380x570.jpg 380w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open04.jpg 1000w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li>B\u1ea1n \u0111\u1ee9ng hai ch\u00e2n t\u00e1ch r\u1ed9ng b\u1eb1ng h\u00f4ng, v\u01b0\u01a1n hai tay th\u1eb3ng d\u1ecdc theo mang tai, b\u00e0n tay h\u01b0\u1edbng v\u00e0o nhau v\u00e0 \u0111\u1ea7u \u1edf gi\u1eefa hai c\u00e1nh tay.<\/li>\n<li>H\u00edt v\u00e0o m\u1ed9t h\u01a1i s\u00e2u v\u00e0 ch\u1eadm r\u00e3i g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng t\u1eeb h\u00f4ng.<\/li>\n<li>Sau \u0111\u00f3, b\u1ea1n \u0111an c\u00e1c ng\u00f3n tay l\u1ea1i, \u00e9p hai x\u01b0\u01a1ng b\u1ea3 vai l\u1ea1i v\u1edbi nhau.<\/li>\n<li>M\u1ed7i h\u01a1i h\u00edt v\u00e0o b\u1ea1n \u00e9p ch\u1eb7t hai l\u00f2ng b\u00e0n tay v\u00e0 \u00e9p x\u01b0\u01a1ng b\u1ea3 vai l\u1ea1i g\u1ea7n nhau h\u01a1n<\/li>\n<li>Th\u1edf ra, b\u1ea1n v\u01b0\u01a1n d\u00e0i c\u1ed9t s\u1ed1ng l\u01b0ng, \u0111\u1ed5 khung ch\u1eadu v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u01b0a c\u00e1nh tay ra xa kh\u1ecfi ng\u01b0\u1eddi v\u00e0 bu\u00f4ng th\u1ecfng \u0111\u1ea7u xu\u1ed1ng cho tr\u1ecdng l\u1ef1c tr\u00e1i \u0111\u1ea5t h\u00fat ng\u01b0\u1eddi xu\u1ed1ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean.<\/li>\n<\/ul>\n<p><em>L\u1ee3i \u00edch: gi\u00fap m\u1edf r\u1ed9ng ng\u1ef1c v\u00e0 ph\u1ea7n tr\u01b0\u1edbc c\u1ee7a vai, c\u1ea3i thi\u1ec7n ch\u1ee9ng co r\u00fat vai hay g\u00f9 vai.<\/em><\/p>\n<h2>T\u0103ng s\u1ee9c m\u1ea1nh<\/h2>\n<h3>5. T\u01b0 th\u1ebf t\u1ea5m v\u00e1n<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6673 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-900x600.jpg\" alt=\"\" width=\"900\" height=\"600\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-900x600.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-768x512.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-720x480.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-50x33.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05-500x333.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open05.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<ul>\n<li>\u0110\u1ea7u ti\u00ean b\u1ea1n v\u00e0o t\u01b0 th\u1ebf c\u00e1i b\u00e0n\u00a0v\u1edbi vai th\u1eb3ng h\u00e0ng tr\u00ean c\u1ed5 tay, g\u1ed1i th\u1eb3ng h\u00e0ng v\u1edbi h\u00f4ng, th\u1eaft l\u01b0ng trung t\u00ednh.<\/li>\n<li>B\u01b0\u1edbc t\u1eebng ch\u00e2n d\u00e0i v\u1ec1 sau, ch\u1ed1ng 10 \u0111\u1ea7u ng\u00f3n ch\u00e2n xu\u1ed1ng s\u00e0n, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/li>\n<li>B\u1ea1n tr\u01b0\u1eddn vai v\u1ec1 ph\u00eda c\u1ed5 tay (n\u1ebfu ai \u0111au vai th\u00ec \u0111\u1ec3 vai n\u1eb1m sau c\u1ed5 tay m\u1ed9t ch\u00fat), l\u00f2ng b\u00e0n tay b\u00e1m ch\u1eb7t xu\u1ed1ng s\u00e0n v\u00e0 c\u00e1c ng\u00f3n tay xo\u00e8 r\u1ed9ng.<\/li>\n<li>M\u00f4ng kh\u00f4ng nh\u00f4 cao v\u00e0 cu\u1ed9n m\u00f4ng v\u1ec1 g\u00f3t ch\u00e2n.<\/li>\n<li>Hai x\u01b0\u01a1ng \u0111\u1ec9nh \u0111\u00f9i \u0111\u01b0\u1ee3c si\u1ebft ch\u1eb7t v\u00e0 n\u00e2ng l\u00ean cao.<\/li>\n<li>B\u1ee5ng r\u00fat v\u00e0 si\u1ebft gi\u00fap c\u01a1 th\u1ec3 \u1ed5n \u0111\u1ecbnh v\u00e0 n\u1eb1m tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/li>\n<li>L\u1ed3ng ng\u1ef1c \u0111\u01b0\u1ee3c n\u00e2ng l\u00ean v\u00e0 h\u01b0\u1edbng v\u1ec1 tr\u01b0\u1edbc.<\/li>\n<li>M\u1eaft nh\u00ecn m\u1ed9t \u0111i\u1ec3m ph\u00eda tr\u01b0\u1edbc \u1edf d\u01b0\u1edbi s\u00e0n cho c\u00e1c \u0111\u1ed1t s\u1ed1ng c\u1ed5 th\u1eb3ng v\u00e0 tho\u1ea3i m\u00e1i.<\/li>\n<li>Duy tr\u00ec h\u01a1i th\u1edf t\u1ef1 nhi\u00ean, gi\u1eef ch\u1eafc t\u01b0 th\u1ebf t\u1eeb 1-2 ph\u00fat.<\/li>\n<\/ul>\n<p><em>L\u1ee3i \u00edch: l\u00e0m t\u0103ng s\u1ee9c m\u1ea1nh cho ph\u1ea7n vai, c\u01a1 b\u1ee5ng, l\u01b0ng, ch\u00e2n.<\/em><\/p>\n<h3>6. T\u1ea5m v\u00e1n nghi\u00eang<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-6675\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open07-500x348.jpg\" alt=\"\" width=\"500\" height=\"348\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open07-500x348.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open07-768x534.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open07-720x500.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open07-50x35.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open07-900x626.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open07.jpg 1600w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<ul>\n<li>T\u1eeb t\u01b0 th\u1ebf t\u1ea5m v\u00e1n, b\u1ea1n gi\u1eef th\u0103ng b\u1eb1ng v\u1edbi m\u1ed9t tay v\u00e0 quay ngang ng\u01b0\u1eddi,<\/li>\n<li>Ch\u1ed3ng hai b\u00e0n ch\u00e2n l\u00ean nhau, c\u1ea1nh b\u00e0n ch\u00e2n c\u1ee7a ch\u00e2n d\u01b0\u1edbi ch\u1ea1m s\u00e0n, b\u1ebb t\u1ea5t c\u1ea3 c\u00e1c ng\u00f3n ch\u00e2n v\u1ec1 m\u1eb7t \u0111\u1ec3 k\u00edch ho\u1ea1t \u0111\u00f9i.<\/li>\n<li>\u0110\u1ea9y h\u00f4ng l\u00ean, si\u1ebft b\u1ee5ng, r\u1ed3i nh\u1eb9 nh\u00e0ng n\u00e2ng c\u00e1nh tay l\u00ean.<\/li>\n<li>Gi\u1eef c\u1ea3 c\u01a1 th\u1ec3 tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng trong 5-10 nh\u1ecbp th\u1edf.<\/li>\n<li>Sau \u0111\u00f3, b\u1ea1n \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n<p><em>L\u1ee3i \u00edch: Gi\u00fap l\u00e0m m\u1ea1nh c\u01a1 c\u00e1nh tay, m\u1edf r\u1ed9ng bi\u00ean \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a vai, gi\u1ea3m c\u0103ng th\u1eb3ng \u1edf vai.<\/em><\/p>\n<h3>7. T\u01b0 th\u1ebf c\u00e1 heo<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6674 size-large\" src=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-900x600.jpg\" alt=\"\" width=\"900\" height=\"600\" title=\"\" srcset=\"https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-900x600.jpg 900w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-768x512.jpg 768w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-720x480.jpg 720w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-50x33.jpg 50w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06-500x333.jpg 500w, https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open06.jpg 1600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/p>\n<ul>\n<li>B\u1ea1n qu\u1ef3 g\u1ed1i tr\u00ean s\u00e0n, tay n\u00e0y n\u1eafm l\u1ea5y khu\u1ef7a tay kia r\u1ed3i h\u1ea1 hai khu\u1ef7a tay xu\u1ed1ng s\u00e0n. B\u1ea1n c\u1ed1 \u0111\u1ecbnh kho\u1ea3ng c\u00e1ch gi\u1eefa hai khu\u1ef7a tay v\u00e0 \u0111\u1eb7t\u00a0hai c\u1eb3ng tay xu\u1ed1ng s\u00e0n sao cho khu\u1ef7a tay th\u1eb3ng h\u00e0ng v\u1edbi vai.<\/li>\n<li>B\u1ea1n \u0111i b\u1ed9 hai ch\u00e2n v\u1ec1 ph\u00eda \u0111\u1ea7u v\u1edbi m\u00f4ng nh\u00f4 l\u00ean cao h\u01b0\u1edbng tr\u1ea7n nh\u00e0. \bN\u1ebfu c\u1ea3m th\u1ea5y qu\u00e1 c\u0103ng \u1edf m\u1eb7t sau g\u1ed1i khi h\u1ea1 l\u00f2ng b\u00e0n ch\u00e2n tr\u00ean s\u00e0n th\u00ec b\u1ea1n c\u00f3 th\u1ec3 nh\u00f3n g\u00f3t.<\/li>\n<li>L\u00e0m m\u1ec1m h\u1ebft ng\u1ef1c v\u00e0 \u0111\u1ea9y h\u1ebft v\u1ec1 sau, duy tr\u00ec b\u1ee5ng si\u1ebft sao cho l\u01b0ng v\u00e0 c\u00e1nh tay n\u1eb1m tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.<\/li>\n<\/ul>\n<p><em>L\u1ee3i \u00edch: K\u00e9o d\u00e3n g\u00e2n kheo, b\u1eafp ch\u00e2n. M\u1edf vai, ng\u1ef1c, n\u00e1ch v\u00e0 c\u00e1c c\u01a1 quan b\u00ean trong. T\u0103ng c\u01b0\u1eddng l\u1ef1c c\u0169ng nh\u01b0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u00e1nh tay v\u00e0 ch\u00e2n.<\/em><\/p>\n<p>V\u1edbi 7 \u0111\u1ed9ng t\u00e1c tr\u00ean, c\u00e1c b\u1ea1n ph\u1ea7n n\u00e0o s\u1ebd gi\u1ea3i to\u1ea3 c\u0103ng th\u1eb3ng v\u00f9ng vai, t\u0103ng bi\u00ean \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng, l\u00e0m m\u1ea1nh v\u00e0 linh ho\u1ea1t v\u00f9ng vai c\u1ee7a m\u00ecnh b\u1ea1n nh\u00e9.<\/p>\n<p>Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng.<\/p>","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng vai l\u00e0 m\u1ed9t trong nh\u1eefng n\u01a1i bi\u1ec3u hi\u1ec7n tr\u1ea1ng th\u00e1i c\u1ea3m x\u00fac r\u00f5 r\u00e0ng nh\u1ea5t tr\u00ean c\u01a1 th\u1ec3 kh\u00f4ng. Khi b\u1ea1n c\u0103ng th\u1eb3ng, lo l\u1eafng hay \u0111\u1ed1i di\u1ec7n v\u1edbi nguy hi\u1ec3m, theo ph\u1ea3n x\u1ea1 t\u1ef1 nhi\u00ean vai b\u1ea1n s\u1ebd co r\u00fat l\u1ea1i. Vai co c\u1ee9ng c\u0169ng l\u00e0 h\u1ec7 qu\u1ea3 c\u1ee7a \u0111\u1eddi&#8230;<\/p>","protected":false},"author":446664,"featured_media":6675,"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":[24],"tags":[],"class_list":["post-6663","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-run"],"acf":[],"taxonomy_info":{"category":[{"value":24,"label":"Ch\u1ea1y B\u1ed9"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2018\/05\/shoulder-open07-900x626.jpg",900,626,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":24,"name":"Ch\u1ea1y B\u1ed9","slug":"run","term_group":0,"term_taxonomy_id":24,"taxonomy":"category","description":"","parent":0,"count":16,"filter":"raw","cat_ID":24,"category_count":16,"category_description":"","cat_name":"Ch\u1ea1y B\u1ed9","category_nicename":"run","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/6663","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=6663"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/posts\/6663\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media\/6675"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/media?parent=6663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/categories?post=6663"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/en\/wp-json\/wp\/v2\/tags?post=6663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}