\n
\n
M\u1ee5c l\u1ee5c<\/p>\n Toggle<\/span>
T\u1ea1i sao ng\u1ed3i l\u00e2u g\u00e2y \u0111au l\u01b0ng?<\/a><\/li>
C\u00e1c ki\u1ec3u \u0111au l\u01b0ng do ng\u1ed3i nhi\u1ec1u<\/a><\/li>
Ng\u1ed3i l\u00e0m vi\u1ec7c l\u00e2u \u0111au l\u01b0ng th\u00ec ph\u1ea3i l\u00e0m sao?<\/a>
Thay \u0111\u1ed5i t\u01b0 th\u1ebf ng\u1ed3i<\/a><\/li>
Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1<\/a><\/li>
Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp tr\u1ecb \u0111au l\u01b0ng d\u01b0\u1edbi<\/a><\/li>
Th\u1ef1c hi\u1ec7n th\u00f3i quen t\u1ed1t<\/a><\/li><\/ul><\/li>
C\u00e1c t\u01b0 th\u1ebf ng\u1ee7 cho ng\u01b0\u1eddi \u0111au l\u01b0ng<\/a><\/li><\/ul><\/nav><\/div>\n\n
<\/span>T\u1ea1i sao ng\u1ed3i l\u00e2u g\u00e2y \u0111au l\u01b0ng?<\/b><\/span><\/h2>\n
Ng\u1ed3i l\u00e2u \u0111\u00e3 tr\u1edf th\u00e0nh th\u00f3i quen ph\u1ed5 bi\u1ebfn trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i, t\u1eeb c\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng \u0111\u1ebfn th\u1eddi gian gi\u1ea3i tr\u00ed. Tuy nhi\u00ean, \u00edt ai nh\u1eadn ra r\u1eb1ng vi\u1ec7c n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111au l\u01b0ng.<\/p>\n
$\"cang-co-lung-tren.\"$
C\u0103ng c\u01a1 l\u01b0ng tr\u00ean<\/figcaption><\/figure>\n
C\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn sinh ho\u1ea1t h\u00e0ng ng\u00e0y ch\u1eb3ng h\u1ea1n nh\u01b0 c\u00fai xu\u1ed1ng b\u1ecb tr\u1eb9o l\u01b0ng, \u0111au l\u01b0ng kh\u00f4ng ng\u1ed3i d\u1eady \u0111\u01b0\u1ee3c, \u0111au l\u01b0ng d\u01b0\u1edbi b\u00ean ph\u1ea3i hay c\u0103ng c\u01a1 l\u01b0ng tr\u00ean,… V\u00ec v\u1eady, hi\u1ec3u r\u00f5 nguy\u00ean nh\u00e2n v\u00e0 t\u00ecm c\u00e1ch kh\u1eafc ph\u1ee5c l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe c\u1ed9t s\u1ed1ng v\u00e0 duy tr\u00ec s\u1ef1 tho\u1ea3i m\u00e1i trong cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n
\n
C\u0103ng c\u01a1 v\u00e0 d\u00e2y ch\u1eb1ng<\/strong>: Khi ng\u1ed3i trong th\u1eddi gian d\u00e0i, c\u01a1 b\u1eafp v\u00e0 d\u00e2y ch\u1eb1ng \u1edf l\u01b0ng ph\u1ea3i l\u00e0m vi\u1ec7c li\u00ean t\u1ee5c \u0111\u1ec3 duy tr\u00ec t\u01b0 th\u1ebf, d\u1eabn \u0111\u1ebfn c\u0103ng th\u1eb3ng v\u00e0 m\u1ec7t m\u1ecfi.<\/li>\n
T\u01b0 th\u1ebf kh\u00f4ng \u0111\u00fang<\/strong>: Ng\u1ed3i sai t\u01b0 th\u1ebf, nh\u01b0 c\u00fai g\u00f9 ho\u1eb7c ng\u1ed3i l\u1ec7ch, s\u1ebd t\u1ea1o \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng, g\u00e2y ra \u0111au l\u01b0ng.<\/li>\n
Thi\u1ebfu v\u1eadn \u0111\u1ed9ng<\/strong>: Ng\u1ed3i l\u00e2u l\u00e0m gi\u1ea3m l\u01b0u th\u00f4ng m\u00e1u v\u00e0 \u0111\u1ed9 linh ho\u1ea1t c\u1ee7a c\u00e1c kh\u1edbp, d\u1eabn \u0111\u1ebfn s\u1ef1 c\u1ee9ng nh\u1eafc v\u00e0 \u0111au nh\u1ee9c.<\/li>\n
T\u0103ng \u00e1p l\u1ef1c l\u00ean \u0111\u0129a \u0111\u1ec7m<\/strong>: Khi ng\u1ed3i, \u00e1p l\u1ef1c l\u00ean c\u00e1c \u0111\u0129a \u0111\u1ec7m \u1edf c\u1ed9t s\u1ed1ng t\u0103ng l\u00ean, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn tho\u00e1t v\u1ecb \u0111\u0129a \u0111\u1ec7m ho\u1eb7c c\u00e1c v\u1ea5n \u0111\u1ec1 kh\u00e1c.<\/li>\n<\/ul>\n
<\/span>C\u00e1c ki\u1ec3u \u0111au l\u01b0ng do ng\u1ed3i nhi\u1ec1u<\/b><\/span><\/h2>\n
Ng\u1ed3i nhi\u1ec1u l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 tr\u00e1nh kh\u1ecfi trong cu\u1ed9c s\u1ed1ng hi\u1ec7n \u0111\u1ea1i, t\u1eeb c\u00f4ng vi\u1ec7c \u0111\u1ebfn c\u00e1c ho\u1ea1t \u0111\u1ed9ng gi\u1ea3i tr\u00ed. Tuy nhi\u00ean, s\u1ef1 ti\u1ec7n l\u1ee3i n\u00e0y c\u0169ng mang \u0111\u1ebfn nh\u1eefng h\u1eadu qu\u1ea3 kh\u00f4ng mong mu\u1ed1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a c\u1ed9t s\u1ed1ng.<\/p>\n
\u0110au l\u01b0ng do ng\u1ed3i l\u00e2u kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng s\u00e2u s\u1eafc \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. Nh\u1eefng c\u01a1n \u0111au n\u00e0y c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n \u1edf nhi\u1ec1u v\u1ecb tr\u00ed kh\u00e1c nhau, t\u1eeb l\u01b0ng d\u01b0\u1edbi \u0111\u1ebfn c\u1ed5 v\u00e0 vai, g\u00e2y kh\u00f3 kh\u0103n trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y.<\/p>\n
\n
\u0110au l\u01b0ng d\u01b0\u1edbi<\/strong>: \u0110\u00e2y l\u00e0 lo\u1ea1i \u0111au ph\u1ed5 bi\u1ebfn nh\u1ea5t, th\u01b0\u1eddng do \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng khi ng\u1ed3i l\u00e2u. C\u1ea3m gi\u00e1c \u0111au c\u00f3 th\u1ec3 lan ra hai b\u00ean h\u00f4ng ho\u1eb7c xu\u1ed1ng ch\u00e2n.<\/li>\n
\u0110au l\u01b0ng gi\u1eefa<\/strong>: Lo\u1ea1i \u0111au n\u00e0y th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn c\u0103ng c\u01a1 v\u00e0 d\u00e2y ch\u1eb1ng \u1edf v\u00f9ng gi\u1eefa c\u1ed9t s\u1ed1ng. N\u00f3 c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 kh\u0103n trong vi\u1ec7c xoay ho\u1eb7c c\u00fai ng\u01b0\u1eddi.<\/li>\n
\u0110au c\u1ed5<\/strong>: Ng\u1ed3i l\u00e2u v\u1edbi t\u01b0 th\u1ebf kh\u00f4ng \u0111\u00fang c\u00f3 th\u1ec3 g\u00e2y ra \u0111au c\u1ed5, th\u01b0\u1eddng \u0111i k\u00e8m v\u1edbi c\u1ea3m gi\u00e1c c\u1ee9ng v\u00e0 kh\u00f3 ch\u1ecbu \u1edf v\u00f9ng c\u1ed5 v\u00e0 vai.<\/li>\n
\u0110au vai<\/strong>: C\u0103ng c\u01a1 \u1edf v\u00f9ng vai do t\u01b0 th\u1ebf ng\u1ed3i kh\u00f4ng tho\u1ea3i m\u00e1i c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn \u0111au v\u00e0 c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1.<\/li>\n
\u0110au th\u1ea7n kinh t\u1ecda<\/strong>: Khi ng\u1ed3i l\u00e2u, \u00e1p l\u1ef1c l\u00ean d\u00e2y th\u1ea7n kinh t\u1ecda c\u00f3 th\u1ec3 g\u00e2y ra c\u1ea3m gi\u00e1c \u0111au, t\u00ea ho\u1eb7c y\u1ebfu \u1edf ch\u00e2n.<\/li>\n
C\u1ea3m gi\u00e1c m\u1ecfi m\u1ec7t<\/strong>: Kh\u00f4ng ch\u1ec9 l\u00e0 \u0111au, vi\u1ec7c ng\u1ed3i nhi\u1ec1u c\u00f2n c\u00f3 th\u1ec3 g\u00e2y ra c\u1ea3m gi\u00e1c m\u1ecfi m\u1ec7t chung \u1edf l\u01b0ng, l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng.<\/li>\n<\/ul>\n
$\"cac-kieu-dau-lung-do-ngoi-nhieu\"$
C\u00e1c ki\u1ec3u \u0111au l\u01b0ng do ng\u1ed3i nhi\u1ec1u<\/figcaption><\/figure>\n
<\/span>Ng\u1ed3i l\u00e0m vi\u1ec7c l\u00e2u \u0111au l\u01b0ng th\u00ec ph\u1ea3i l\u00e0m sao?<\/strong><\/span><\/h2>\n
\u0110\u1ed1i v\u1edbi d\u00e2n v\u0103n ph\u00f2ng, \u0111au l\u01b0ng \u0111\u00e3 tr\u1edf th\u00e0nh m\u1ed9t v\u1ea5n \u0111\u1ec1 th\u01b0\u1eddng g\u1eb7p do th\u00f3i quen ng\u1ed3i l\u00e2u v\u00e0 t\u01b0 th\u1ebf kh\u00f4ng \u0111\u00fang. Nh\u1eefng c\u01a1n \u0111au l\u01b0ng kh\u00f4ng ch\u1ec9 g\u00e2y kh\u00f3 ch\u1ecbu m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng.<\/p>\n
Tuy nhi\u00ean, vi\u1ec7c c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng n\u00e0y ho\u00e0n to\u00e0n kh\u1ea3 thi v\u1edbi nh\u1eefng bi\u1ec7n ph\u00e1p \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3. T\u1eeb vi\u1ec7c thay \u0111\u1ed5i t\u01b0 th\u1ebf ng\u1ed3i, th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp k\u00e9o gi\u00e3n, \u0111\u1ebfn vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3, c\u00f3 nhi\u1ec1u c\u00e1ch gi\u00fap gi\u1ea3m \u0111au l\u01b0ng v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe.<\/p>\n
<\/span>Thay \u0111\u1ed5i t\u01b0 th\u1ebf ng\u1ed3i<\/b><\/span><\/h3>\n
\u0110\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng \u0111au l\u01b0ng, h\u00e3y ch\u00fa \u00fd \u0111\u1ebfn t\u01b0 th\u1ebf ng\u1ed3i c\u1ee7a b\u1ea1n. \u0110\u1ea3m b\u1ea3o gh\u1ebf c\u00f3 \u0111\u1ed9 cao ph\u00f9 h\u1ee3p, l\u01b0ng th\u1eb3ng v\u00e0 ch\u00e2n \u0111\u1eb7t tr\u00ean m\u1eb7t \u0111\u1ea5t. N\u1ebfu c\u00f3 th\u1ec3, h\u00e3y s\u1eed d\u1ee5ng gh\u1ebf c\u00f3 h\u1ed7 tr\u1ee3 l\u01b0ng \u0111\u1ec3 gi\u00fap c\u1ed9t s\u1ed1ng \u0111\u01b0\u1ee3c gi\u1eef th\u1eb3ng.<\/span><\/p>\n
<\/span>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1<\/b><\/span><\/h3>\n
Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m \u0111au l\u01b0ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t cho d\u00e2n v\u0103n ph\u00f2ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 \u0111\u01a1n gi\u1ea3n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay t\u1ea1i ch\u1ed7 l\u00e0m vi\u1ec7c:<\/p>\n
K\u00e9o gi\u00e3n l\u01b0ng d\u01b0\u1edbi<\/strong><\/p>\n
\n
Ng\u1ed3i th\u1eb3ng l\u01b0ng, \u0111\u1eb7t hai ch\u00e2n tr\u00ean m\u1eb7t \u0111\u1ea5t.<\/li>\n
K\u00e9o hai \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c, gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 15-30 gi\u00e2y.<\/li>\n
L\u1eb7p l\u1ea1i 2-3 l\u1ea7n.<\/li>\n<\/ul>\n
K\u00e9o gi\u00e3n c\u1ed5<\/strong><\/p>\n
\n
Ng\u1ed3i th\u1eb3ng, nh\u1eb9 nh\u00e0ng nghi\u00eang \u0111\u1ea7u v\u1ec1 m\u1ed9t b\u00ean, gi\u1eef trong 15-20 gi\u00e2y.<\/li>\n
Thay \u0111\u1ed5i b\u00ean v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n
Xoay th\u00e2n tr\u00ean<\/strong><\/p>\n
\n
Ng\u1ed3i th\u1eb3ng, \u0111\u1eb7t tay ph\u1ea3i l\u00ean l\u01b0ng gh\u1ebf v\u00e0 xoay th\u00e2n tr\u00ean sang b\u00ean ph\u1ea3i.<\/li>\n
Gi\u1eef trong 15-20 gi\u00e2y v\u00e0 l\u1eb7p l\u1ea1i b\u00ean tr\u00e1i.<\/li>\n<\/ul>\n
K\u00e9o gi\u00e3n c\u01a1 m\u00f4ng<\/strong><\/p>\n
\n
Ng\u1ed3i tr\u00ean gh\u1ebf, \u0111\u1eb7t m\u1ed9t ch\u00e2n l\u00ean \u0111\u1ea7u g\u1ed1i ch\u00e2n c\u00f2n l\u1ea1i.<\/li>\n
Nh\u1eb9 nh\u00e0ng c\u00fai ng\u01b0\u1eddi v\u1ec1 ph\u00eda ch\u00e2n \u0111ang \u0111\u1eb7t tr\u00ean \u0111\u1ea7u g\u1ed1i, gi\u1eef trong 15-30 gi\u00e2y.<\/li>\n<\/ul>\n
K\u00e9o gi\u00e3n c\u01a1 \u0111\u00f9i<\/strong><\/p>\n
\n
\u0110\u1ee9ng l\u00ean v\u00e0 gi\u1eef v\u1ecb tr\u00ed th\u1eb3ng, n\u00e2ng m\u1ed9t ch\u00e2n ra sau v\u00e0 d\u00f9ng tay n\u1eafm m\u1eaft c\u00e1 ch\u00e2n.<\/li>\n
Gi\u1eef trong 15-20 gi\u00e2y v\u00e0 \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n
H\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp n\u00e0y th\u01b0\u1eddng xuy\u00ean, \u00edt nh\u1ea5t 2-3 l\u1ea7n m\u1ed7i ng\u00e0y, \u0111\u1ec3 c\u1ea3m nh\u1eadn s\u1ef1 kh\u00e1c bi\u1ec7t trong t\u00ecnh tr\u1ea1ng \u0111au l\u01b0ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3!<\/p>\n
$\"thuc-hien-cac-bai-tap-giam-co\"$
Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1<\/figcaption><\/figure>\n
<\/span>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp tr\u1ecb \u0111au l\u01b0ng d\u01b0\u1edbi<\/strong><\/span><\/h3>\n
C\u00f3 nhi\u1ec1u b\u00e0i t\u1eadp tr\u1ecb li\u1ec7u \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111au l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3 nh\u01b0:<\/p>\n
B\u00e0i t\u1eadp k\u00e9o gi\u00e3n l\u01b0ng d\u01b0\u1edbi<\/strong><\/p>\n
\n
N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n, g\u1eadp hai \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u1eb7t ch\u00e2n l\u00ean m\u1eb7t \u0111\u1ea5t.<\/li>\n
K\u00e9o m\u1ed9t ch\u00e2n v\u1ec1 ph\u00eda ng\u1ef1c b\u1eb1ng tay, gi\u1eef trong 15-30 gi\u00e2y.<\/li>\n
\u0110\u1ed5i ch\u00e2n v\u00e0 l\u1eb7p l\u1ea1i.<\/li>\n<\/ul>\n
B\u00e0i t\u1eadp c\u1ea7u<\/strong><\/p>\n
\n
N\u1eb1m ng\u1eeda, g\u1eadp \u0111\u1ea7u g\u1ed1i v\u00e0 \u0111\u1eb7t ch\u00e2n tr\u00ean m\u1eb7t \u0111\u1ea5t, r\u1ed9ng b\u1eb1ng h\u00f4ng.<\/li>\n
N\u00e2ng h\u00f4ng l\u00ean, t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u1ed1i.<\/li>\n
Gi\u1eef trong 5 gi\u00e2y r\u1ed3i h\u1ea1 xu\u1ed1ng. L\u1eb7p l\u1ea1i 10-15 l\u1ea7n.<\/li>\n<\/ul>\n
B\u00e0i t\u1eadp nghi\u00eang h\u00f4ng<\/strong><\/p>\n
\n
\u0110\u1ee9ng th\u1eb3ng, \u0111\u1eb7t tay l\u00ean h\u00f4ng.<\/li>\n
Nghi\u00eang h\u00f4ng sang m\u1ed9t b\u00ean cho \u0111\u1ebfn khi c\u1ea3m th\u1ea5y c\u0103ng \u1edf b\u00ean \u0111\u1ed1i di\u1ec7n.<\/li>\n
Gi\u1eef trong 15-20 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n
B\u00e0i t\u1eadp k\u00e9o gi\u00e3n g\u1ed1i v\u00e0o ng\u1ef1c<\/strong><\/p>\n
\n
N\u1eb1m ng\u1eeda, g\u1eadp \u0111\u1ea7u g\u1ed1i v\u00e0 k\u00e9o m\u1ed9t ch\u00e2n v\u1ec1 ph\u00eda ng\u1ef1c, gi\u1eef ch\u00e2n kia th\u1eb3ng.<\/li>\n
Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 15-30 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n
B\u00e0i t\u1eadp ch\u00f3 ng\u1eeda<\/strong><\/p>\n
\n
B\u1eaft \u0111\u1ea7u \u1edf t\u01b0 th\u1ebf ch\u1ed1ng tay v\u00e0 \u0111\u1ea7u g\u1ed1i.<\/li>\n
K\u00e9o h\u00f4ng l\u00ean cao, t\u1ea1o th\u00e0nh h\u00ecnh ch\u1eef V ng\u01b0\u1ee3c.<\/li>\n
Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 15-30 gi\u00e2y.<\/li>\n<\/ul>\n
B\u00e0i t\u1eadp xoay c\u1ed9t s\u1ed1ng<\/strong><\/p>\n
\n
Ng\u1ed3i tr\u00ean s\u00e0n, du\u1ed7i m\u1ed9t ch\u00e2n ra v\u00e0 g\u1eadp ch\u00e2n c\u00f2n l\u1ea1i, \u0111\u1eb7t b\u00e0n tay \u0111\u1ed1i di\u1ec7n l\u00ean \u0111\u1ea7u g\u1ed1i.<\/li>\n
Xoay th\u00e2n ng\u01b0\u1eddi sang b\u00ean ch\u00e2n g\u1eadp, gi\u1eef trong 15-20 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean.<\/li>\n<\/ul>\n
H\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp n\u00e0y t\u1eeb 2-3 l\u1ea7n m\u1ed7i tu\u1ea7n \u0111\u1ec3 gi\u00fap gi\u1ea3m \u0111au l\u01b0ng d\u01b0\u1edbi v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u1ed9t s\u1ed1ng. N\u1ebfu \u0111au k\u00e9o d\u00e0i ho\u1eb7c nghi\u00eam tr\u1ecdng, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129.<\/p>\n
<\/span>Th\u1ef1c hi\u1ec7n th\u00f3i quen t\u1ed1t<\/b><\/span><\/h3>\n
\n
Th\u01b0\u1eddng xuy\u00ean \u0111\u1ee9ng d\u1eady<\/b>: \u0110\u1eb7t l\u1ecbch \u0111\u1ec3 \u0111\u1ee9ng d\u1eady v\u00e0 \u0111i l\u1ea1i m\u1ed7i 30 ph\u00fat. Vi\u1ec7c n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m \u0111au l\u01b0ng m\u00e0 c\u00f2n t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u.<\/span><\/li>\n
S\u1eed d\u1ee5ng c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3<\/b>: C\u00f3 th\u1ec3 d\u00f9ng \u0111\u1ec7m l\u01b0ng ho\u1eb7c g\u1ed1i h\u1ed7 tr\u1ee3 \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng. B\u00e0n l\u00e0m vi\u1ec7c c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh chi\u1ec1u cao c\u0169ng l\u00e0 m\u1ed9t gi\u1ea3i ph\u00e1p h\u1eefu hi\u1ec7u.<\/span><\/li>\n<\/ul>\n
$\"thuc-hien-thoi-quen-tot\"$
Th\u1ef1c hi\u1ec7n th\u00f3i quen t\u1ed1t<\/figcaption><\/figure>\n
<\/span>C\u00e1c t\u01b0 th\u1ebf ng\u1ee7 cho ng\u01b0\u1eddi \u0111au l\u01b0ng<\/strong><\/span><\/h2>\n
T\u01b0 th\u1ebf ng\u1ee7 h\u1ee3p l\u00fd r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi b\u1ecb \u0111au l\u01b0ng, gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 t\u01b0 th\u1ebf ng\u1ee7 ph\u00f9 h\u1ee3p:<\/p>\n
\n
Ng\u1ee7 nghi\u00eang v\u1edbi g\u1ed1i gi\u1eefa ch\u00e2n<\/strong>: T\u01b0 th\u1ebf n\u00e0y gi\u00fap duy tr\u00ec \u0111\u01b0\u1eddng cong t\u1ef1 nhi\u00ean c\u1ee7a c\u1ed9t s\u1ed1ng. B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t m\u1ed9t chi\u1ebfc g\u1ed1i gi\u1eefa hai ch\u00e2n \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean l\u01b0ng v\u00e0 h\u00f4ng.<\/li>\n
Ng\u1ee7 ng\u1eeda v\u1edbi g\u1ed1i d\u01b0\u1edbi \u0111\u1ea7u v\u00e0 d\u01b0\u1edbi \u0111\u1ea7u g\u1ed1i<\/strong>: \u0110\u1eb7t m\u1ed9t chi\u1ebfc g\u1ed1i d\u01b0\u1edbi \u0111\u1ea7u g\u1ed1i gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean l\u01b0ng d\u01b0\u1edbi v\u00e0 gi\u1eef cho c\u1ed9t s\u1ed1ng \u1edf v\u1ecb tr\u00ed t\u1ef1 nhi\u00ean.<\/li>\n
Ng\u1ee7 s\u1ea5p (c\u1ea9n th\u1eadn)<\/strong>: N\u1ebfu b\u1ea1n th\u00edch ng\u1ee7 s\u1ea5p, h\u00e3y \u0111\u1eb7t m\u1ed9t chi\u1ebfc g\u1ed1i m\u1ecfng d\u01b0\u1edbi b\u1ee5ng \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean l\u01b0ng. Tuy nhi\u00ean, t\u01b0 th\u1ebf n\u00e0y th\u01b0\u1eddng kh\u00f4ng \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch cho ng\u01b0\u1eddi \u0111au l\u01b0ng.<\/li>\n
Ng\u1ee7 tr\u00ean m\u1ed9t b\u1ec1 m\u1eb7t c\u1ee9ng<\/strong>: Ng\u1ee7 tr\u00ean m\u1ed9t chi\u1ebfc \u0111\u1ec7m c\u1ee9ng ho\u1eb7c v\u1eeba ph\u1ea3i c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec s\u1ef1 h\u1ed7 tr\u1ee3 cho c\u1ed9t s\u1ed1ng. Tr\u00e1nh \u0111\u1ec7m qu\u00e1 m\u1ec1m, v\u00ec n\u00f3 c\u00f3 th\u1ec3 khi\u1ebfn c\u1ed9t s\u1ed1ng b\u1ecb cong.<\/li>\n
S\u1eed d\u1ee5ng g\u1ed1i h\u1ed7 tr\u1ee3<\/strong>: N\u1ebfu c\u1ea7n thi\u1ebft, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng g\u1ed1i h\u1ed7 tr\u1ee3 c\u1ed9t s\u1ed1ng ho\u1eb7c g\u1ed1i \u0111\u1eb7c bi\u1ec7t \u0111\u1ec3 gi\u1eef cho c\u1ed9t s\u1ed1ng \u1edf v\u1ecb tr\u00ed th\u00edch h\u1ee3p.<\/li>\n<\/ul>\n
T\u00ecm t\u01b0 th\u1ebf ng\u1ee7 tho\u1ea3i m\u00e1i v\u00e0 ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng \u0111au l\u01b0ng v\u00e0 c\u00f3 gi\u1ea5c ng\u1ee7 s\u00e2u h\u01a1n. N\u1ebfu c\u01a1n \u0111au k\u00e9o d\u00e0i, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u \u0111\u1ec3 c\u00f3 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb t\u1ed1t nh\u1ea5t.<\/p>\n
V\u1eady <\/span>ng\u1ed3i l\u00e0m vi\u1ec7c l\u00e2u \u0111au l\u01b0ng th\u00ec ph\u1ea3i l\u00e0m sao<\/b>? \u0110\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng n\u00e0y, h\u00e3y \u00e1p d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p v\u00e0 b\u00e0i t\u1eadp \u0111\u00e3 \u0111\u01b0\u1ee3c Ph\u1ee5 n\u1eef l\u00e0m \u0111\u1eb9p<\/strong><\/a> gi\u1edbi thi\u1ec7u \u1edf tr\u00ean. \u0110au l\u01b0ng kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn hi\u1ec7u su\u1ea5t c\u00f4ng vi\u1ec7c v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. H\u00e3y ch\u0103m s\u00f3c b\u1ea3n th\u00e2n v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba \u0111\u1ec3 c\u00f3 m\u1ed9t l\u01b0ng kh\u1ecfe m\u1ea1nh, gi\u00fap b\u1ea1n t\u1ef1 tin h\u01a1n trong c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"
Vi\u1ec7c n\u00e0y k\u00e9o theo kh\u00f4ng \u00edt v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe, trong \u0111\u00f3 \u0111au l\u01b0ng l\u00e0 m\u1ed9t trong nh\u1eefng tri\u1ec7u ch\u1ee9ng ph\u1ed5 bi\u1ebfn nh\u1ea5t. V\u1eady ng\u1ed3i l\u00e0m vi\u1ec7c l\u00e2u \u0111au l\u01b0ng th\u00ec ph\u1ea3i l\u00e0m sao? B\u00e0i vi\u1ebft n\u00e0y c\u1ee7a Ph\u1ee5 n\u1eef l\u00e0m \u0111\u1eb9p s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 nguy\u00ean nh\u00e2n \u0111au l\u01b0ng, c\u00e1c d\u1ea5u hi\u1ec7u \u0111i\u1ec3n…<\/p>\n","protected":false},"author":3,"featured_media":8749,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[244],"tags":[],"class_list":["post-8728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"_links":{"self":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/8728"}],"collection":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/comments?post=8728"}],"version-history":[{"count":7,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/8728\/revisions"}],"predecessor-version":[{"id":10133,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/posts\/8728\/revisions\/10133"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/media\/8749"}],"wp:attachment":[{"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/media?parent=8728"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/categories?post=8728"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phunulamdep.store\/wp-json\/wp\/v2\/tags?post=8728"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}