{"id":6024,"date":"2017-09-27T09:52:10","date_gmt":"2017-09-27T02:52:10","guid":{"rendered":"https:\/\/purna.vn\/?p=6024"},"modified":"2017-09-27T09:52:10","modified_gmt":"2017-09-27T02:52:10","slug":"nhung-dong-tac-yoga-don-gian-giup-gian-co-sau-khi-chay-bo","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/nhung-dong-tac-yoga-don-gian-giup-gian-co-sau-khi-chay-bo\/","title":{"rendered":"Nh\u1eefng \u0111\u1ed9ng t\u00e1c yoga \u0111\u01a1n gi\u1ea3n gi\u00fap gi\u00e3n c\u01a1 sau khi ch\u1ea1y b\u1ed9"},"content":{"rendered":"

Ngo\u00e0i Yoga, Ch\u1ea1y b\u1ed9 l\u00e0 m\u00f4n th\u1ec3 thao y\u00eau th\u00edch th\u1ee9 hai c\u1ee7a m\u00ecnh. Tr\u01b0\u1edbc \u0111\u00e2y, khi ch\u01b0a luy\u1ec7n t\u1eadp Yoga, m\u00ecnh th\u01b0\u1eddng ch\u1ea1y kh\u00f4ng b\u1ec1n s\u1ee9c, t\u1ed1c \u0111\u1ed9 v\u00e0 c\u1ef1 li \u0111\u1ec1u r\u1ea5t t\u1ec7. 3km t\u1eebng l\u00e0 \u01b0\u1edbc m\u01a1 xa t\u1ea7m v\u1edbi c\u1ee7a m\u00ecnh. Tuy nhi\u00ean t\u1eeb l\u00fac t\u1eadp yoga k\u1ebft h\u1ee3p v\u1edbi ch\u1ea1y b\u1ed9<\/a>, m\u00ecnh \u0111\u00e3 \u0111i\u1ec1u ti\u1ebft nh\u1ecbp th\u1edf t\u1ed1t h\u01a1n, c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i nhanh h\u01a1n, \u00edt ch\u1ea5n th\u01b0\u01a1ng h\u01a1n v\u00e0 \u0111\u00e3 chinh ph\u1ee5c \u0111\u01b0\u1ee3c c\u1ef1 li 10km. Hi\u1ec7n t\u1ea1i m\u00ecnh \u0111ang l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n chinh ph\u1ee5c c\u1ef1 ly 21km cu\u1ed1i n\u0103m nay.<\/p>\n

M\u00ecnh bi\u1ebft \u0111\u01b0\u1ee3c kh\u00e1 nhi\u1ec1u d\u00e2n ch\u1ea1y b\u1ed9 hay b\u1ecb \u0111au nh\u1ee9c c\u01a1 b\u1eafp, d\u1ec5 g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng do kh\u00f4ng gi\u00e3n c\u01a1 \u0111\u00fang c\u00e1ch sau khi ch\u1ea1y. Do \u0111\u00f3, m\u00ecnh mu\u1ed1n chia s\u1ebb m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c c\u01a1 b\u1ea3n gi\u00fap b\u1ea1n k\u00e9o gi\u00e3n c\u01a1 sau khi ch\u1ea1y, ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh h\u01a1n v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ec3 bu\u1ed5i ch\u1ea1y ti\u1ebfp theo c\u1ee7a b\u1ea1n t\u1ed1t h\u01a1n.<\/p>\n

T\u01b0 th\u1ebf \u0110\u1ee9ng g\u1eadp ng\u01b0\u1eddi (Standing forward bend)<\/h2>\n

\"\"<\/p>\n

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. 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.<\/p>\n

Sau \u0111\u00f3, b\u1ea1n th\u1ea3 l\u1ecfng tay xu\u1ed1ng s\u00e0n, bu\u00f4ng th\u1ecfng vai v\u00e0 \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. Cu\u1ed1i c\u00f9ng, b\u1ea1n d\u00f9ng tay n\u00e0y n\u1eafm l\u1ea5y khu\u1ef7a tay kia, ch\u1eadm r\u00e3i \u0111ung \u0111\u01b0a khu\u1ef7a tay t\u1eeb tr\u00e1i sang ph\u1ea3i v\u00e0 ng\u01b0\u1ee3c l\u1ea1i. M\u1ed7i h\u01a1i th\u1edf ra, b\u1ea1n g\u1eadp ng\u01b0\u1eddi xu\u1ed1ng s\u00e2u h\u01a1n m\u1ed9t ch\u00fat.<\/p>\n

L\u01b0u \u00fd, c\u1ed1 g\u1eafng \u0111\u1ea9y ng\u1ef1c l\u00ean \u0111\u1ec3 c\u1ed9t s\u1ed1ng l\u01b0ng th\u1eb3ng, \u0111\u01b0a b\u1ee5ng ch\u1ea1m nh\u1eb9 v\u00e0o \u0111\u00f9i.<\/p>\n

T\u01b0 th\u1ebf Low Lunge<\/h2>\n

B\u1ea1n v\u00e0o t\u01b0 th\u1ebf c\u00e1i b\u00e0n, ch\u1ed1ng hai tay v\u00e0 qu\u1ef3 hai g\u1ed1i xu\u1ed1ng th\u1ea3m sao cho g\u1ed1i th\u1eb3ng h\u00e0ng v\u1edbi h\u00f4ng, c\u1ed5 tay th\u1eb3ng h\u00e0ng v\u1edbi vai. B\u1ea1n b\u01b0\u1edbc ch\u00e2n ph\u1ea3i l\u00ean gi\u1eefa hai b\u00e0n tay, c\u1ea1nh g\u00f3c ng\u00f3n c\u00e1i tay ph\u1ea3i, sao cho \u0111\u1ea7u g\u1ed1i ch\u00e2n ph\u1ea3i th\u1eb3ng h\u00e0ng c\u1ed5 ch\u00e2n v\u00e0 du\u1ed7i mu b\u00e0n ch\u00e2n tr\u00e1i tr\u00ean s\u00e0n.<\/p>\n

B\u1ea1n b\u1eaft \u0111\u1ea7u ch\u1ec9nh cho h\u00f4ng tr\u00e1i ph\u1ea3i b\u1eb1ng nhau b\u1eb1ng c\u00e1ch \u0111\u1ea9y h\u00f4ng ph\u1ea3i v\u1ec1 sau v\u00e0 h\u00f4ng tr\u00e1i v\u1ec1 tr\u01b0\u1edbc. Sau \u0111\u00f3, b\u1ea1n h\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u, k\u00e9o t\u1eeb b\u1ee5ng d\u01b0\u1edbi v\u01b0\u01a1n d\u00e0i \u0111\u1ebfn khung s\u01b0\u1eddn \u0111\u1ebfn hai c\u00e1nh tay ch\u1ea1y d\u1ecdc hai l\u1ed7 tai.<\/p>\n

\"\"<\/p>\n

Ch\u00fa \u00fd, r\u01b0\u1edbn cao to\u00e0n b\u1ed9 c\u1ed9t s\u1ed1ng v\u00e0 t\u00e1ch b\u1ee5ng ra xa \u0111\u00f9i ph\u1ea3i, \u0111\u1ea7u g\u1ed1i ph\u1ea3i \u00f4m v\u00e0o trong v\u00e0 th\u1eb3ng h\u00e0ng c\u1ed5 ch\u00e2n.<\/p>\n

\u0110\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean c\u00f2n l\u1ea1i.<\/p>\n

T\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t (Downward Facing Dog)<\/h2>\n

\"\"<\/p>\n

T\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t l\u00e0 t\u01b0 th\u1ebf gi\u00fap c\u0103ng gi\u00e3n nh\u01b0\u1ee3ng ch\u00e2n sau c\u1ee7a b\u1ea1n r\u1ea5t t\u1ed1t, gi\u00fap gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng c\u1ee7a ph\u1ea7n b\u1eafp ch\u00e2n sau khi ch\u1ea1y.<\/p>\n

C\u00e1c b\u1ea1n xem h\u01b0\u1edbng d\u1eabn chi ti\u1ebft t\u01b0 th\u1ebf Ch\u00f3 \u00fap m\u1eb7t t\u1ea1i b\u00e0i vi\u1ebft b\u00ean d\u01b0\u1edbi:<\/p>\n

H\u01b0\u1edbng d\u1eabn t\u01b0 th\u1ebf Yoga Ch\u00f3 \u00fap m\u1eb7t – Downward Facing Dog<\/a><\/p><\/blockquote>\n