{"id":6831,"date":"2018-09-22T10:08:31","date_gmt":"2018-09-22T03:08:31","guid":{"rendered":"https:\/\/purna.vn\/?p=6831"},"modified":"2018-09-22T10:08:31","modified_gmt":"2018-09-22T03:08:31","slug":"huong-dan-cach-bao-ve-co-tay-khi-thuc-hanh-yoga","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/huong-dan-cach-bao-ve-co-tay-khi-thuc-hanh-yoga\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn c\u00e1ch b\u1ea3o v\u1ec7 c\u1ed5 tay khi th\u1ef1c h\u00e0nh yoga"},"content":{"rendered":"<p>Kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean than phi\u1ec1n m\u1ecfi ho\u1eb7c \u0111au c\u1ed5 tay khi v\u00e0o chu\u1ed7i vinyasa Ch\u00f3 \u00fap m\u1eb7t &#8211; Chaturanga &#8211; Ch\u00f3 ng\u1eeda m\u1eb7t &#8211; Ch\u00f3 \u00fap m\u1eb7t (\u00a0Down Dog-Chaturanga-Up Dog-Down Dog) ho\u1eb7c khi gi\u1eef trong th\u1ebf T\u1ea5m v\u00e1n (Plank).<\/p>\n<div class=\"sli-oembed\"><\/div>\n<div class=\"sli-oembed\"><\/div>\n<div class=\"sli-oembed\"><\/div>\n<p>C\u1ed5 tay \u0111au l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi m\u1edbi t\u1eadp do c\u00e1ch ph\u00e2n b\u1ed5 l\u1ef1c tr\u00ean l\u00f2ng b\u00e0n tay ch\u01b0a \u0111\u1ed3ng \u0111\u1ec1u v\u00e0 s\u1ee9c m\u1ea1nh t\u1eeb c\u01a1 b\u1ee5ng, c\u01a1 \u0111\u00f9i ch\u01b0a \u0111\u1ee7 khi v\u00e0o c\u00e1c th\u1ebf ch\u1ed1ng \u0111\u1ea9y tr\u00ean c\u1ed5 tay.<\/p>\n<p>\u0110\u1ec3 bi\u1ebft c\u00e1ch b\u1ea3o v\u1ec7 c\u1ed5 tay trong l\u00fac t\u1eadp yoga, vi\u1ec7c \u0111\u1ea7u ti\u00ean c\u00e1c b\u1ea1n c\u1ea7n hi\u1ec3u v\u1ec1 c\u1ea5u tr\u00fac c\u0169ng nh\u01b0 \bc\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u1ed5 tay. T\u1eeb \u0111\u00f3, ch\u00fang ta hi\u1ec3u r\u00f5 v\u1ec1 c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh h\u01a1n v\u00e0 t\u1eadp luy\u1ec7n \u0111\u00fang c\u00e1ch, h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng \u0111\u00e1ng c\u00f3.<\/p>\n<p>N\u00e0o c\u00f9ng Purna t\u00ecm hi\u1ec3u v\u1ec1 c\u00e1ch b\u1ea3o v\u1ec7 c\u1ed5 tay khi th\u1ef1c h\u00e0nh yoga nh\u00e9 \ud83d\ude09<\/p>\n<h2>\bGi\u1ea3i ph\u1eabu h\u1ecdc c\u1ed5 tay<\/h2>\n<p>C\u1ed5 tay c\u1ee7a ch\u00fang ta c\u1ea5u tr\u00fac kh\u00e1 ph\u1ee9c t\u1ea1p bao g\u1ed3m r\u1ea5t nhi\u1ec1u b\u1ed9 ph\u1eadn nh\u1ecf. Ch\u00fang ta h\u00e3y b\u1eaft \u0111\u1ea7u \bv\u1edbi hai x\u01b0\u01a1ng d\u00e0i t\u1eeb c\u1eb1ng tay xu\u1ed1ng bao g\u1ed3m x\u01b0\u01a1ng tr\u1ee5 v\u00e0 x\u01b0\u01a1ng quay (the radius and ulna) li\u00ean k\u1ebft v\u1edbi 3 trong 8 x\u01b0\u01a1ng c\u1ed5 tay (carpals) c\u1ee7a m\u1ed7i b\u00e0n tay. Nh\u1eefng x\u01b0\u01a1ng c\u1ed5 tay c\u00f2n l\u1ea1i \u0111\u01b0\u1ee3c n\u1ed1i k\u1ebft ch\u1eb7t ch\u1ebd v\u1edbi nhau v\u00e0 c\u00e1c ng\u00f3n tay. Do v\u1eady, t\u1ea1i kh\u1edbp c\u1ed5 tay t\u1ed3n t\u1ea1i m\u1ed9t h\u1ec7 th\u1ed1ng d\u00e2y ch\u1eb1ng r\u1ea5t d\u00e0y \u0111\u1eb7c (n\u1ed1i nhi\u1ec1u x\u01b0\u01a1ng v\u1edbi nhau) nh\u01b0ng l\u1ea1i kh\u00e1 m\u1ecfng manh (v\u00ec \u0111a ph\u1ea7n ch\u1ec9 l\u00e0 x\u01b0\u01a1ng nh\u1ecf).<\/p>\n<h2>Ch\u1ea5n th\u01b0\u01a1ng c\u1ed5 tay th\u01b0\u1eddng g\u1eb7p<\/h2>\n<p>Ch\u1ea5n th\u01b0\u01a1ng c\u00f3 th\u1ec3 ch\u1ec9 c\u00f3 li\u00ean quan \u0111\u1ebfn ph\u1ea7n m\u1ec1m (vi\u00eam d\u00e2y ch\u1eb1ng, bong g\u00e2n, \u0111\u1ee9t vi th\u1ec3 d\u00e2y ch\u1eb1ng), hay c\u00f3 li\u00ean quan c\u1ea3 ph\u1ea7n c\u1ee9ng (g\u00e3y x\u01b0\u01a1ng).<\/p>\n<p>Ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp c\u1ed5 tay th\u01b0\u1eddng x\u1ea3y ra khi c\u1ed5 tay b\u1ecb b\u1ebb cong qu\u00e1 m\u1ee9c (g\u1ea5p v\u00e0o hay ng\u1eeda ra) m\u1ed9t c\u00e1ch \u0111\u1ed9t ng\u1ed9t (v\u00ed d\u1ee5 khi t\u00e9 ch\u1ed1ng tay xu\u1ed1ng \u0111\u1ea5t); hay do l\u1eb7p \u0111i l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c d\u00f9ng kh\u1edbp c\u1ed5 tay qu\u00e1 s\u1ee9c (th\u01b0\u1eddng x\u1ea3y ra nhi\u1ec1u v\u1edbi b\u1ed9 m\u00f4n tennis &#8211; c\u1ea7u l\u00f4ng nh\u01b0 \u0111\u00e1nh c\u00fa tr\u00e1i tay, g\u1eadp c\u1ed5 tay khi \u0111\u1eadp c\u1ea7u, \u2026).<\/p>\n<h2>B\u1eadt m\u00ed b\u00ed m\u1eadt b\u1ea3o v\u1ec7 c\u1ed5 tay<\/h2>\n<p>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 <strong>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>\n<p>Khi v\u00e0o c\u00e1c t\u01b0 th\u1ebf nh\u01b0\u00a0Chaturanga 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>\n<div class=\"sli-oembed\"><\/div>\n<p>\u0110\u1ec3 c\u1ed5 tay kh\u1ecfe m\u1ea1nh b\u1ea1n c\u1ea7n l\u01b0u \u00fd nh\u1eefng \u0111i\u1ec1u sau khi t\u1eadp yoga:<\/p>\n<ol>\n<li>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.<\/li>\n<li>C\u00e1ch \u0111\u1eb7t l\u00f2ng b\u00e0n tay tr\u00ean s\u00e0n c\u0169ng c\u1ef1c k\u1ef3 quan tr\u1ecdng. Ch\u00fang ta th\u01b0\u1eddng \u0111\u00e8 l\u1ef1c qu\u00e1 nhi\u1ec1u l\u00ean ba ng\u00f3n tay cu\u1ed1i v\u00e0 m\u1ea5t l\u1ef1c \u1edf ng\u00f3n tay c\u00e1i v\u00e0 ng\u00f3n tr\u1ecf. 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.<\/li>\n<li>Ki\u1ec3m tra n\u1ebfp g\u1ea5p c\u1ed5 tay xem c\u00f3 song song v\u1edbi m\u00e9p th\u1ea3m tr\u00ean ch\u01b0a<\/li>\n<li>H\u01b0\u1edbng hai m\u1eaft khu\u1ef7a tay v\u00e0o nhau trong khi \u0111\u00f3 l\u1ea1i mu\u1ed1n xoay ph\u1ea7n c\u00e1nh tay ph\u00eda tr\u00ean khu\u1ef7a tay h\u01b0\u1edbng ra ngo\u00e0i. Vi\u1ec7c n\u00e0y tuy h\u01a1i kh\u00f3 nh\u01b0ng b\u1ea1n s\u1ebd l\u00e0m quen \u0111\u01b0\u1ee3c sau m\u1ed9t kho\u1ea3ng th\u1eddi gian t\u1eadp luy\u1ec7n.<\/li>\n<\/ol>\n<div class=\"sli-oembed\"><\/div>\n<p>V\u1edbi m\u1ed9t s\u1ed1 l\u01b0u \u00fd \u0111\u01a1n gi\u1ea3n l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng v\u00e0 b\u1ea3o v\u1ec7 c\u1ed5 tay l\u00e2u d\u00e0i r\u1ed3i \u0111\u1ea5y.<\/p>\n<p>Ch\u00fac c\u00e1c b\u1ea1n t\u1eadp luy\u1ec7n an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 nhe.<\/p>\n<div class=\"sli-oembed\"><\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean than phi\u1ec1n m\u1ecfi ho\u1eb7c \u0111au c\u1ed5 tay khi v\u00e0o chu\u1ed7i vinyasa Ch\u00f3 \u00fap m\u1eb7t &#8211; Chaturanga &#8211; Ch\u00f3 ng\u1eeda m\u1eb7t &#8211; Ch\u00f3 \u00fap m\u1eb7t (\u00a0Down Dog-Chaturanga-Up Dog-Down Dog) ho\u1eb7c khi gi\u1eef trong th\u1ebf T\u1ea5m v\u00e1n (Plank). C\u1ed5 tay \u0111au l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi m\u1edbi t\u1eadp&#8230;<\/p>","protected":false},"author":446664,"featured_media":6624,"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-6831","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\/2018\/04\/purna-yoga-instructor-4-900x600.jpg",900,600,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":1,"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\/6831","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=6831"}],"version-history":[{"count":0,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/6831\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/6624"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=6831"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=6831"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=6831"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}