{"id":23241,"date":"2023-11-30T14:36:09","date_gmt":"2023-11-30T07:36:09","guid":{"rendered":"https:\/\/purna.vn\/?p=23241"},"modified":"2023-11-30T14:40:10","modified_gmt":"2023-11-30T07:40:10","slug":"chia-se-cach-tranh-dau-co-tay-khi-tap-yoga","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/chia-se-cach-tranh-dau-co-tay-khi-tap-yoga\/","title":{"rendered":"Chia s\u1ebb c\u00e1ch tr\u00e1nh \u0111au c\u1ed5 tay khi t\u1eadp yoga"},"content":{"rendered":"

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

Trong yoga, ch\u00fang ta s\u1ebd th\u01b0\u1eddng xuy\u00ean th\u1ef1c h\u00e0nh kh\u00e1 nhi\u1ec1u \u0111\u1ed9ng t\u00e1c ch\u1ed1ng \u0111\u1ea9y s\u1eed d\u1ee5ng \u0111\u1ebfn l\u1ef1c n\u01a1i b\u00e0n tay t\u1eeb nh\u1eefng t\u01b0 th\u1ebf \u0111\u01a1n gi\u1ea3n n\u1ec1n t\u1ea3ng nh\u01b0 c\u00e1i b\u00e0n, ch\u00f3 \u00fap m\u1eb7t, t\u1ea5m v\u00e1n…cho \u0111\u1ebfn nh\u1eefng \u0111\u1ed9ng t\u00e1c n\u00e2ng cao nh\u01b0 th\u0103ng b\u1eb1ng b\u1eb1ng b\u00e0n tay (handstand). Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp yoga th\u01b0\u1eddng l\u00e0 \u0111\u1ed1i t\u01b0\u1ee3ng hay g\u1eb7p v\u1ea5n n\u1ea1n \u0111au c\u1ed5 tay th\u1eadm ch\u00ed ch\u1ea5n th\u01b0\u01a1ng c\u1ed5 tay khi t\u1eadp yoga. Ngay c\u1ea3 Purna, khi t\u1ef1 th\u1ef1c h\u00e0nh nh\u1eefng \u0111\u1ed9ng t\u00e1c n\u00e2ng cao th\u0103ng b\u1eb1ng tr\u00ean tay c\u0169ng kh\u00f4ng \u00edt l\u1ea7n b\u1ecb \u0111au c\u1ed5 tay n\u1ebfu kh\u00f4ng ch\u00fa \u00fd \u0111\u1ebfn c\u00e1ch \u0111\u1eb7t \u0111\u1ec3 v\u00e0 ph\u00e2n b\u1ed5 l\u1ef1c tr\u00ean b\u00e0n tay.<\/p>

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M\u00ecnh t\u1eebng c\u00f3 m\u1ed9t b\u00e0i vi\u1ebft “H\u01b0\u1edbng d\u1eabn c\u00e1ch b\u1ea3o v\u1ec7 c\u1ed5 tay khi th\u1ef1c h\u00e0nh yoga” <\/a>\u0111\u01b0\u1ee3c chia s\u1ebb t\u1eeb kh\u00e1 l\u00e2u. Nh\u01b0ng h\u00f4m nay m\u00ecnh mu\u1ed1n n\u00f3i chi ti\u1ebft h\u01a1n n\u1eefa v\u1ec1 c\u00e1ch \u0111\u1eb7t \u0111\u1ec3, ph\u00e2n b\u1ed1 l\u1ef1c c\u0169ng nh\u01b0 k\u00edch ho\u1ea1t c\u01a1 \u0111\u1ec3 tr\u00e1nh \u0111au c\u1ed5 tay. Ch\u1ec9 c\u1ea7n c\u00e1c b\u1ea1n \u0111em s\u1ef1 ch\u00fa t\u00e2m v\u00e0o vi\u1ec7c th\u1ef1c h\u00e0nh, c\u1ea3m nh\u1eadn v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3 ch\u00ednh m\u00ecnh th\u00ec Purna tin ch\u1eafc v\u1edbi nh\u1eefng chia s\u1ebb ch\u00e2n th\u00e0nh d\u01b0\u1edbi \u0111\u00e2y, m\u1ecdi ng\u01b0\u1eddi s\u1ebd c\u1ea3m th\u1ea5y th\u1ef1c h\u00e0nh yoga an to\u00e0n, v\u1eefng v\u00e0ng v\u00e0 tr\u1ecdn v\u1eb9n h\u01a1n.<\/p>

A. Kh\u1edfi \u0111\u1ed9ng c\u1ed5 tay<\/h2>

15 ph\u00fat \u0111\u1ea7u bu\u1ed5i t\u1eadp lu\u00f4n l\u00e0 kho\u1ea3ng th\u1eddi gian quan tr\u1ecdng m\u00e0 m\u00ecnh h\u01b0\u1edbng d\u1eabn c\u00e1c b\u1ea1n h\u1ecdc vi\u00ean kh\u1edfi \u0111\u1ed9ng l\u00e0m n\u00f3ng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3. V\u00e0 kh\u1edfi \u0111\u1ed9ng c\u1ed5 tay lu\u00f4n l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong l\u1edbp h\u1ecdc c\u1ee7a m\u00ecnh. Ngay c\u1ea3 b\u1ea3n th\u00e2n Purna tr\u01b0\u1edbc khi t\u1eadp Ashtanga hay Handstand \u0111\u1ec1u ph\u1ea3i ch\u00fa tr\u1ecdng \u0111\u1ebfn vi\u1ec7c kh\u1edfi \u0111\u1ed9ng b\u00e0n tay r\u1ea5t k\u0129.<\/p>

C\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch kh\u1edfi \u0111\u1ed9ng c\u1ed5 tay: xoay tr\u00f2n, \u0111an tay, th\u1ef1c h\u00e0nh m\u00e8o b\u00f2, ch\u1ed1ng \u0111\u1ea9y nh\u1eb9….C\u00e1c b\u1ea1n n\u00ean l\u00e0m n\u00f3ng t\u1ea5t c\u1ea3 c\u00e1c ph\u1ea7n c\u1ee7a b\u00e0n tay t\u1eeb mu b\u00e0n tay, l\u00f2ng b\u00e0n tay, c\u1ed5 tay \u0111\u1ebfn c\u00e1c \u0111\u1ea7u ng\u00f3n tay theo nhi\u1ec1u h\u01b0\u1edbng chuy\u1ec3n \u0111\u1ed9ng kh\u00e1c nhau. <\/p>

B. C\u00e1ch \u0111\u1eb7t \u0111\u1ec3 b\u00e0n tay tr\u00ean th\u1ea3m<\/h2>

Khi \u0111\u1eb7t tay l\u00ean th\u1ea3m, m\u1ecdi ng\u01b0\u1eddi n\u00ean xo\u00e8 r\u1ed9ng c\u00e1c ng\u00f3n tay, tr\u00e1nh khum b\u00e0n tay ho\u1eb7c x\u1ebfp ch\u1eb7t ng\u00f3n tay. V\u1edbi di\u1ec7n t\u00edch r\u1ed9ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean c\u1ee7a b\u00e0n tay, n\u1ec1n t\u1ea3ng tr\u00ean th\u1ea3m c\u1ee7a b\u1ea1n s\u1ebd v\u1eefng v\u00e0ng h\u01a1n. Ng\u00f3n tay th\u1ee9 hai (t\u1ee9c ng\u00f3n tr\u1ecf) n\u00ean h\u01b0\u1edbng th\u1eb3ng v\u00e0 vu\u00f4ng g\u00f3c v\u1edbi m\u00e9p th\u1ea3m tr\u00ean. <\/p>

\"\"<\/figure><\/div>

Khi \u0111\u1eb7t c\u1ed5 tay xu\u1ed1ng th\u1ea3m, b\u1ea1n c\u1ea7n ki\u1ec3m tra \u0111\u1ecbnh tuy\u1ebfn c\u01a1 th\u1ec3 xem vai v\u00e0 c\u1ed5 tay c\u00f3 th\u1eb3ng h\u00e0ng kh\u00f4ng hay vai b\u1ecb \u0111\u1ea9y v\u1ec1 ph\u00eda tr\u01b0\u1edbc c\u1ed5 tay. Khi c\u1ed5 tay n\u1eb1m ngay d\u01b0\u1edbi vai th\u00ec l\u1ef1c \u0111\u00e8 l\u00ean c\u1ed5 tay gi\u1ea3m nh\u1eb9 v\u00e0 ph\u00f2ng tr\u00e1nh nguy c\u01a1 gi\u00e3n kh\u1edbp c\u1ed5 tay qu\u00e1 m\u1ee9c. V\u1edbi nh\u1eefng ai b\u1ecb \u0111au c\u1ed5 tay th\u01b0\u1eddng xuy\u00ean tr\u01b0\u1edbc \u0111\u00f3 n\u00ean \u0111\u1eb7t vai n\u1eb1m ph\u00eda sau c\u1ed5 tay m\u1ed9t ch\u00fat.<\/p>

M\u1ed9t l\u01b0u \u00fd quan tr\u1ecdng khi \u0111\u1eb7t tay l\u00e0 c\u00e1c b\u1ea1n h\u01b0\u1edbng c\u1ed5 tay th\u1eb3ng v\u1ec1 ph\u00eda \u0111\u1ea7u th\u1ea3m v\u00e0 song song v\u1edbi m\u00e9p th\u1ea3m tr\u00ean. C\u00e1c b\u1ea1n n\u00ean xoay \u1ed1ng tay v\u00e0o trong (t\u1ee9c t\u1eeb c\u1ed5 tay \u0111\u1ebfn khu\u1ef7a tay), trong khi ph\u1ea7n c\u00e1nh tay t\u1eeb khu\u1ef7a \u0111\u1ebfn vai l\u1ea1i xoay ra \u0111\u1ec3 kh\u1edbp vai \u0111\u01b0\u1ee3c m\u1edf v\u00e0 g\u00e1y c\u1ed5 ho\u00e0n to\u00e0n tho\u1ea3i m\u00e1i.<\/p>

C. C\u00e1ch ph\u00e2n b\u1ed5 l\u1ef1c tr\u00ean b\u00e0n tay<\/h2>

Th\u01b0\u1eddng m\u1ecdi ng\u01b0\u1eddi s\u1ebd d\u1ed3n l\u1ef1c v\u00e0o ba ng\u00f3n tay cu\u1ed1i c\u00f9ng m\u00e0 qu\u00ean \u0111i ph\u00e2n b\u1ed5 l\u1ef1c \u1edf hai ng\u00f3n tay \u0111\u1ea7u ti\u00ean (ng\u00f3n c\u00e1i v\u00e0 ng\u00f3n tr\u1ecf). \u0110i\u1ec3m gi\u1eefa c\u1ee7a ng\u00f3n c\u00e1i v\u00e0 ng\u00f3n tr\u1ecf n\u00ean \u0111\u01b0\u1ee3c \u1ea5n ch\u1eb7t xu\u1ed1ng m\u1eb7t th\u1ea3m. <\/p>

\"\"<\/figure><\/div>

H\u00e3y \u0111\u1ec3 5 g\u00f3c d\u01b0\u1edbi 5 ng\u00f3n tay \u0111\u1ec1u ch\u1ea1m \u0111\u1ec1u tr\u00ean th\u1ea3m, c\u00e1c \u0111\u1ea7u ng\u00f3n tay b\u00e1m ch\u1eb7t xu\u1ed1ng s\u00e0n v\u00e0 quan tr\u1ecdng duy tr\u00ec l\u00f5m b\u00e0n tay, tr\u00e1nh \u0111\u1ec3 l\u00f2ng b\u00e0n tay s\u1ee5p. Ki\u1ec3m tra b\u1eb1ng c\u00e1ch nh\u1ea5c nh\u1eb9 t\u1eebng \u0111\u1ea7u ng\u00f3n tay xem c\u00f3 kh\u00f3 kh\u0103n kh\u00f4ng. N\u1ebfu qu\u00e1 d\u1ec5 d\u00e0ng \u0111\u1ec3 nh\u1ea5c ng\u00f3n tay l\u00ean b\u1ea1n n\u00ean ph\u00e2n b\u1ed5 l\u1ef1c \u0111\u1ec1u tr\u00ean b\u00e0n tay tr\u1edf l\u1ea1i.<\/p>

D. K\u00edch ho\u1ea1t c\u01a1 \u0111\u1ec3 gi\u1ea3m l\u1ef1c tr\u00ean c\u1ed5 tay<\/h2>

Ch\u1eafc c\u00e1c b\u1ea1n s\u1ebd kh\u00f4ng th\u1ec3 ng\u1edd ch\u00eca kh\u00f3a ch\u00ednh b\u1ea3o v\u1ec7 c\u1ed5 tay kh\u1ecfi ch\u1ea5n th\u01b0\u01a1ng khi t\u1eadp yoga \u0111\u00f3 ch\u00ednh l\u00e0 m\u1ed9t c\u01a1 b\u1ee5ng ch\u1eafc kh\u1ecfe<\/strong>. M\u1ed9t c\u01a1 b\u1ee5ng ch\u1eafc kh\u1ecfe (core) s\u1ebd t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a nh\u1eefng nh\u00f3m c\u01a1 xoay n\u01a1i vai. Nh\u1eefng nh\u00f3m c\u01a1 n\u00e0y gi\u00fap vai \u1ed5n \u0111\u1ecbnh v\u00e0 gi\u1ea3m t\u1ea3i b\u1edbt l\u1ef1c \u0111\u00e8 l\u00ean c\u1ed5 tay.<\/p>

\"\"<\/figure>

Khi v\u00e0o c\u00e1c t\u01b0 th\u1ebf nh\u01b0 Chaturanga hay Plank n\u1ebfu l\u1ef1c b\u1ee5ng \u0111\u00f9i kh\u00f4ng \u0111\u1ee7 m\u1ea1nh th\u00ec c\u1ed5 tay s\u1ebd n\u01a1i ch\u1ed1ng ch\u1ecbu s\u1ee9c n\u1eb7ng c\u01a1 th\u1ec3 nhi\u1ec1u nh\u1ea5t, t\u1eeb \u0111\u00f3 g\u00e2y \u0111au hay ch\u1ea5n th\u01b0\u01a1ng n\u01a1i kh\u1edbp c\u1ed5 tay c\u1ee7a b\u1ea1n.<\/p>

Ch\u00fac c\u00e1c b\u1ea1n t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 nhe. H\u1eb9n g\u1eb7p c\u00e1c b\u1ea1n trong c\u00e1c b\u00e0i chia s\u1ebb th\u00fa v\u1ecb ti\u1ebfp theo.<\/p>","protected":false},"excerpt":{"rendered":"

C\u00e1c b\u1ea1n th\u01b0\u01a1ng m\u1ebfn, Trong yoga, ch\u00fang ta s\u1ebd th\u01b0\u1eddng xuy\u00ean th\u1ef1c h\u00e0nh kh\u00e1 nhi\u1ec1u \u0111\u1ed9ng t\u00e1c ch\u1ed1ng \u0111\u1ea9y s\u1eed d\u1ee5ng \u0111\u1ebfn l\u1ef1c n\u01a1i b\u00e0n tay t\u1eeb nh\u1eefng t\u01b0 th\u1ebf \u0111\u01a1n gi\u1ea3n n\u1ec1n t\u1ea3ng nh\u01b0 c\u00e1i b\u00e0n, ch\u00f3 \u00fap m\u1eb7t, t\u1ea5m v\u00e1n…cho \u0111\u1ebfn nh\u1eefng \u0111\u1ed9ng t\u00e1c n\u00e2ng cao nh\u01b0 th\u0103ng b\u1eb1ng b\u1eb1ng b\u00e0n tay (handstand)….<\/p>","protected":false},"author":446664,"featured_media":23248,"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],"tags":[],"class_list":["post-23241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"taxonomy_info":{"category":[{"value":16,"label":"Yoga"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2023\/11\/3B804984-4221-45C3-B1DC-4EB52102920F-900x541.jpg",900,541,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":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\/23241","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=23241"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/23241\/revisions"}],"predecessor-version":[{"id":23246,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/23241\/revisions\/23246"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/23248"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=23241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=23241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=23241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}