{"id":22369,"date":"2023-11-21T11:29:50","date_gmt":"2023-11-21T04:29:50","guid":{"rendered":"https:\/\/purna.vn\/?p=22369"},"modified":"2023-11-21T11:29:51","modified_gmt":"2023-11-21T04:29:51","slug":"bi-quyet-giu-lua-trong-tap-luyen","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/bi-quyet-giu-lua-trong-tap-luyen\/","title":{"rendered":"B\u00cd quy\u1ebft gi\u1eef l\u1eeda trong t\u1eadp luy\u1ec7n"},"content":{"rendered":"

C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn,<\/p>

T\u1eadp luy\u1ec7n \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t th\u00f3i quen kh\u00f4ng th\u1ec3 thi\u1ebfu trong cu\u1ed9c s\u1ed1ng h\u1eb1ng ng\u00e0y c\u1ee7a Purna. B\u1edfi vi\u1ec7c t\u1ef1 t\u1eadp luy\u1ec7n c\u00f2n l\u00e0 m\u1ed9t trong nh\u1eefng s\u1edf th\u00edch l\u1edbn c\u1ee7a m\u00ecnh. M\u1ed7i ng\u00e0y m\u00ecnh \u0111\u1ec1u d\u00e0nh t\u1eeb 3-4 ti\u1ebfng cho vi\u1ec7c r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t bao g\u1ed3m c\u1ea3 ba m\u00f4n ph\u1ed1i h\u1ee3p v\u00e0 yoga. Trong b\u00e0i vi\u1ebft h\u00f4m nay, m\u00ecnh mu\u1ed1n chia s\u1ebb v\u1edbi m\u1ecdi ng\u01b0\u1eddi b\u00ed quy\u1ebft duy tr\u00ec nhi\u1ec7t huy\u1ebft t\u1eadp luy\u1ec7n c\u0169ng nh\u01b0 c\u00e1ch th\u1ee9c \u0111\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n l\u00e2u.<\/p>

\"\"<\/figure>

Purna hi v\u1ecdng r\u1eb1ng b\u00e0i vi\u1ebft s\u1ebd tr\u1edf n\u00ean h\u1eefu \u00edch v\u1edbi c\u00e1c b\u1ea1n \u0111ang mu\u1ed1n b\u1eaft \u0111\u1ea7u nh\u01b0ng ch\u01b0a bi\u1ebft xu\u1ea5t ph\u00e1t t\u1eeb \u0111\u00e2u, ho\u1eb7c nh\u1eefng b\u1ea1n \u0111ang c\u1ea3m th\u1ea5y m\u1ea5t ph\u01b0\u01a1ng h\u01b0\u1edbng, ch\u00e1n n\u1ea3n, “m\u1ea5t l\u1eeda” trong con \u0111\u01b0\u1eddng t\u1eadp luy\u1ec7n, c\u00f3 th\u00eam s\u1ee9c m\u1ea1nh c\u0169ng nh\u01b0 ngu\u1ed3n \u0111\u1ed9ng l\u1ef1c t\u00edch c\u1ef1c r\u00e8n luy\u1ec7n b\u1ea3n th\u00e2n ng\u00e0y m\u1ed9t t\u1ed1t h\u01a1n nh\u00e9.<\/p>

a. X\u00e1c \u0111\u1ecbnh l\u00fd do v\u00e0 m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n<\/h2>
\"\"<\/figure>

Vi\u1ec7c \u0111\u1ea7u ti\u00ean l\u00e0 b\u1ea1n c\u1ea7n x\u00e1c \u0111\u1ecbnh l\u00ed do t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea3n th\u00e2n l\u00e0 g\u00ec. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 v\u00ec c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, v\u00ec thay \u0111\u1ed5i h\u00ecnh th\u1ec3, v\u00ec mong mu\u1ed1n ph\u00e1t tri\u1ec3n l\u1ed1i s\u1ed1ng t\u00edch c\u1ef1c, hay v\u00ec m\u1ed9t s\u1ed1 l\u00ed do c\u00e1 nh\u00e2n n\u00e0o \u0111\u00f3 \u0111\u1ee7 th\u1ef1c t\u1ebf v\u00e0 r\u00f5 r\u00e0ng s\u1ebd l\u00e0 ngu\u1ed3n \u0111\u1ed9ng l\u1ef1c th\u00fac \u0111\u1ea9y b\u1ea1n b\u1eaft \u0111\u1ea7u c\u0169ng nh\u01b0 x\u00e1c \u0111\u1ecbnh m\u1ee5c ti\u00eau v\u00e0 l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n d\u00e0i l\u00e2u.<\/p>

b. Ch\u1ecdn h\u00ecnh th\u1ee9c luy\u1ec7n t\u1eadp y\u00eau th\u00edch<\/h2>

B\u01b0\u1edbc ti\u1ebfp theo l\u00e0 h\u00e3y suy ngh\u0129 v\u1ec1 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n b\u1ea1n ch\u1ecdn l\u00e0 g\u00ec?! Theo kinh nghi\u1ec7m c\u1ee7a m\u00ecnh, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn b\u1ea5t c\u1ee9 h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng n\u00e0o m\u00e0 b\u1ea1n y\u00eau th\u00edch v\u00e0 \u0111am m\u00ea. N\u1ebfu kh\u00f4ng th\u00edch ch\u1ea1y b\u1ed9 th\u00ec kh\u00f4ng n\u00ean \u00e9p b\u1ea3n th\u00e2n x\u00e1ch gi\u00e0y l\u00ean v\u00e0 ch\u1ea1y trong m\u1ec7t m\u1ecfi \u00e1p l\u1ef1c v\u00ec nh\u01b0 v\u1eady s\u1ebd kh\u00f4ng duy tr\u00ec \u0111\u01b0\u1ee3c d\u00e0i l\u00e2u. Thay v\u00e0o \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 nh\u1ea3y, \u0111\u00e1nh c\u1ea7u l\u00f4ng, b\u01a1i l\u1ed9i, t\u1eadp yoga\u2026th\u1eadm ch\u00ed l\u00e0 \u0111i b\u1ed9 mi\u1ec5n b\u1ea1n c\u1ea3m th\u1ea5y y\u00eau \u0111\u1eddi, tho\u1ea3i m\u00e1i v\u00e0 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng khi v\u1eadn \u0111\u1ed9ng.  M\u1ed9t khi y\u00eau th\u00edch, b\u1ea1n s\u1ebd h\u00e0o h\u1ee9ng tr\u00f4ng ch\u1edd \u0111\u1ebfn bu\u1ed5i t\u1eadp v\u00e0 theo \u0111u\u1ed5i b\u1ec1n b\u1ec9 m\u1ed7i ng\u00e0y. <\/p>

\"\"<\/figure>

c. Ch\u1ecdn khung th\u1eddi gian c\u1ed1 \u0111\u1ecbnh v\u00e0 h\u1ee3p l\u00fd<\/h2>

B\u1ea1n n\u00ean ch\u1ecdn m\u1ed9t khung th\u1eddi gian ph\u00f9 h\u1ee3p cho vi\u1ec7c t\u1eadp luy\u1ec7n. N\u1ebfu l\u00e0 ng\u01b0\u1eddi th\u00edch ho\u1ea1t \u0111\u1ed9ng v\u00e0o bu\u1ed5i s\u00e1ng, b\u1ea1n c\u00f3 th\u1ec3 tranh th\u1ee7 d\u1eady s\u1edbm th\u00eam t\u1ea7m m\u1ed9t – hai ti\u1ebfng \u0111\u1ec3 t\u1eadp luy\u1ec7n v\u00e0 c\u00f3 th\u00eam th\u1eddi gian ch\u0103m s\u00f3c b\u1ea3n th\u00e2n. Ho\u1eb7c l\u00e0 ng\u01b0\u1eddi n\u0103ng \u0111\u1ed9ng hi\u1ec7u su\u1ea5t v\u00e0o bu\u1ed5i t\u1ed1i, b\u1ea1n mu\u1ed1n \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng, th\u01b0 gi\u00e3n sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c d\u00e0i c\u0103ng th\u1eb3ng th\u00ec t\u1eadp luy\u1ec7n l\u00fac chi\u1ec1u mu\u1ed9n. <\/p>

\"\"<\/figure>

B\u1ea1n n\u00ean s\u1eafp x\u1ebfp m\u1ed9t kho\u1ea3ng th\u1eddi gian c\u1ed1 \u0111\u1ecbnh h\u1eb1ng ng\u00e0y cho vi\u1ec7c t\u1eadp luy\u1ec7n. Kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i t\u1eadp nhi\u1ec1u gi\u1edd, \u0111\u00f4i khi ch\u1ec9 c\u1ea7n 30 ph\u00fat t\u1eadp trung cao \u0111\u1ed9 v\u00e0 t\u1eadp h\u1ebft s\u1ee9c h\u1ebft m\u00ecnh c\u0169ng \u0111\u00e3 \u0111\u1ee7 hi\u1ec7u qu\u1ea3 r\u1ed3i b\u1ea1n nh\u00e9. <\/p>

d. \u0110\u1eb7t m\u1ee5c ti\u00eau nh\u1ecf v\u00e0 kh\u1ea3 thi<\/h2>

\u0110\u1eebng qu\u00e1 tham v\u1ecdng c\u0169ng nh\u01b0 t\u1ef1 g\u00e2y \u00e1p l\u1ef1c cho b\u1ea3n th\u00e2n b\u1eb1ng nh\u1eefng m\u1ee5c ti\u00eau to l\u1edbn. H\u00e3y \u0111\u1ec1 ra nh\u1eefng m\u1ee5c ti\u00eau nh\u1ecf nh\u01b0ng kh\u1ea3 thi, r\u00f5 r\u00e0ng \u0111\u1ec3 th\u1ef1c hi\u1ec7n. Ch\u1ec9 c\u1ea7n b\u1ea1n c\u1ee7a ng\u00e0y h\u00f4m nay t\u1ed1t h\u01a1n ng\u00e0y h\u00f4m qua m\u1ed9t ch\u00fat c\u0169ng \u0111\u00e3 m\u1ed9t b\u01b0\u1edbc ti\u1ebfn r\u1ed3i. Khi ho\u00e0n th\u00e0nh \u0111\u01b0\u1ee3c nh\u1eefng m\u1ee5c ti\u00eau nh\u1ecf, b\u1ea1n s\u1ebd c\u1ea3m gi\u00e1c ph\u1ea5n ch\u1ea5n v\u00e0 c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 \u0111i xa v\u00e0 d\u00e0i h\u01a1n tr\u00ean con \u0111\u01b0\u1eddng t\u1eadp luy\u1ec7n.<\/p>

\"\"<\/figure>

e. C\u00e2n \u0111\u1ed1i gi\u1eefa ngh\u1ec9 ng\u01a1i v\u00e0 t\u1eadp luy\u1ec7n<\/h2>
\"\"<\/figure>

L\u1eafng nghe c\u01a1 th\u1ec3 lu\u00f4n l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng trong vi\u1ec7c c\u00e2n \u0111\u1ed1i ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n. M\u1ed7i khi c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 \u0111\u00e3 qu\u00e1 s\u1ee9c, m\u00ecnh s\u1ebd t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh cho bu\u1ed5i t\u1eadp ng\u00e0y h\u00f4m sau nh\u1eb9 \u0111i, gi\u00e3n c\u01a1 s\u00e2u h\u01a1n ho\u1eb7c c\u00f3 th\u1ec3 ngh\u1ec9 t\u1eadp m\u1ed9t bu\u1ed5i \u0111\u1ec3 \u01b0u ti\u00ean cho vi\u1ec7c ph\u1ee5c h\u1ed3i. Kh\u00f4ng ph\u1ea3i t\u1eadp c\u0103ng l\u00fac n\u00e0o c\u0169ng t\u1ed1t c\u0169ng nh\u01b0 d\u1eadm ch\u00e2n m\u00e3i \u1edf m\u1ed9t c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n c\u0169ng kh\u00f3 ph\u00e1t tri\u1ec3n.  M\u1ed9t khi \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m t\u1eadp luy\u1ec7n, b\u1ea1n s\u1ebd h\u1ecdc \u0111\u01b0\u1ee3c k\u0129 n\u0103ng c\u00e2n \u0111\u1ed1i cho ph\u00f9 h\u1ee3p, ph\u00e1t tri\u1ec3n c\u1ea3 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n t\u1ed1t h\u01a1n. <\/p>

f. T\u1ef1 th\u01b0\u1edfng cho b\u1ea3n th\u00e2n khi \u0111\u1ea1t m\u1ee5c ti\u00eau<\/h2>
\"\"<\/figure>

\u0110\u1eebng ng\u1ea1i t\u1ef1 th\u01b0\u1edfng cho b\u1ea3n th\u00e2n khi \u0111\u00e3 r\u1ea5t ngoan ngo\u00e3n ch\u0103m ch\u1ec9 t\u1eadp luy\u1ec7n. C\u00f3 th\u1ec3 l\u00e0 m\u1ed9t m\u00f3n \u0103n y\u00eau th\u00edch, m\u1ed9t bu\u1ed5i h\u1eb9n h\u00f2 c\u00f9ng ng\u01b0\u1eddi th\u01b0\u01a1ng, hay m\u1ed9t th\u00fa vui n\u00e0o \u0111\u00f3 \u0111\u1ec3 ghi nh\u1eadn vi\u1ec7c ho\u00e0n th\u00e0nh m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n. Vi\u1ec7c n\u00e0y s\u1ebd gi\u00fap b\u1ea1n s\u1ea1c pin l\u1ea1i tinh th\u1ea7n v\u00e0 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>

Hi v\u1ecdng m\u1ed9t v\u00e0i chia s\u1ebb kinh nghi\u1ec7m ch\u00e2n th\u00e0nh c\u00f3 th\u1ec3 lan to\u1ea3 th\u00eam ch\u00fat n\u0103ng l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n t\u00edch c\u1ef1c \u0111\u1ebfn m\u1ecdi ng\u01b0\u1eddi. H\u1eb9n g\u1eb7p l\u1ea1i c\u00e1c b\u1ea1n trong c\u00e1c b\u00e0i vi\u1ebft th\u00fa v\u1ecb ti\u1ebfp theo c\u00f9ng Purna nh\u00e9.<\/p>

Xin c\u1ea3m \u01a1n.<\/p>

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

C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn, T\u1eadp luy\u1ec7n \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t th\u00f3i quen kh\u00f4ng th\u1ec3 thi\u1ebfu trong cu\u1ed9c s\u1ed1ng h\u1eb1ng ng\u00e0y c\u1ee7a Purna. B\u1edfi vi\u1ec7c t\u1ef1 t\u1eadp luy\u1ec7n c\u00f2n l\u00e0 m\u1ed9t trong nh\u1eefng s\u1edf th\u00edch l\u1edbn c\u1ee7a m\u00ecnh. M\u1ed7i ng\u00e0y m\u00ecnh \u0111\u1ec1u d\u00e0nh t\u1eeb 3-4 ti\u1ebfng cho vi\u1ec7c r\u00e8n luy\u1ec7n th\u1ec3 ch\u1ea5t bao g\u1ed3m c\u1ea3 ba…<\/p>","protected":false},"author":446664,"featured_media":22370,"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":[106,86,16],"tags":[],"class_list":["post-22369","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-tam-su","category-yoga"],"acf":[],"taxonomy_info":{"category":[{"value":106,"label":"Lifestyle"},{"value":86,"label":"T\u00e2m s\u1ef1"},{"value":16,"label":"Yoga"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2023\/11\/IMG_6106-652x900.jpg",652,900,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":106,"name":"Lifestyle","slug":"lifestyle","term_group":0,"term_taxonomy_id":106,"taxonomy":"category","description":"","parent":0,"count":130,"filter":"raw","cat_ID":106,"category_count":130,"category_description":"","cat_name":"Lifestyle","category_nicename":"lifestyle","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},{"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\/ja\/wp-json\/wp\/v2\/posts\/22369","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/comments?post=22369"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/22369\/revisions"}],"predecessor-version":[{"id":22377,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/22369\/revisions\/22377"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/22370"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=22369"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=22369"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=22369"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}