{"id":11813,"date":"2021-12-15T20:06:48","date_gmt":"2021-12-15T13:06:48","guid":{"rendered":"https:\/\/cdcangiang.vn\/?p=11813"},"modified":"2021-12-15T20:06:48","modified_gmt":"2021-12-15T13:06:48","slug":"10-bai-tap-cho-nguoi-dang-cach-ly-tai-nha-mua-dich-covid-19","status":"publish","type":"post","link":"https:\/\/cdcangiang.vn\/index.php\/2021\/12\/15\/10-bai-tap-cho-nguoi-dang-cach-ly-tai-nha-mua-dich-covid-19\/","title":{"rendered":"10 b\u00e0i t\u1eadp cho ng\u01b0\u1eddi \u0111ang c\u00e1ch ly t\u1ea1i nh\u00e0 m\u00f9a d\u1ecbch COVID-19"},"content":{"rendered":"

D\u1ecbch COVID-19 v\u1eabn di\u1ec5n bi\u1ebfn ph\u1ee9c t\u1ea1p, n\u1ebfu ph\u1ea3i c\u00e1ch ly t\u1ea1i nh\u00e0, ngo\u00e0i dinh d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7 th\u00ec vi\u1ec7c t\u1eadp luy\u1ec7n kh\u00f4ng th\u1ec3 thi\u1ebfu. BS. Nguy\u1ec5n Ti\u1ebfn L\u1ed9c -Khoa Y H\u1ecdc Th\u1ec3 Thao- Vi\u1ec7n Ch\u1ea5n th\u01b0\u01a1ng ch\u1ec9nh h\u00ecnh BV 175 s\u1ebd cung c\u1ea5p cho b\u1ea1n \u0111\u1ecdc c\u00e1c b\u00e0i t\u1eadp \u0111\u1ec3 n\u00e2ng th\u1ec3 ch\u1ea5t trong th\u1eddi gian c\u00e1ch ly.<\/h2>\n
\n

B\u00e0i vi\u1ebft n\u00e0y d\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi \u0111ang c\u00e1ch ly m\u00e0 kh\u00f4ng c\u00f3 c\u00e1c d\u1ea5u hi\u1ec7u, tri\u1ec7u ch\u1ee9ng v\u1ec1 h\u00f4 h\u1ea5p nh\u01b0 t\u1ee9c ng\u1ef1c, kh\u00f3 th\u1edf, v.v\u2026 v\u00e0 kh\u00f4ng th\u1ec3 thay th\u1ebf ph\u01b0\u01a1ng \u00e1n \u0111i\u1ec1u tr\u1ecb cho F0 \u0111ang theo d\u00f5i t\u1ea1i nh\u00e0.<\/p>\n

Theo khuy\u1ebfn c\u00e1o c\u1ee7a WHO, m\u1ed7i tu\u1ea7n, ch\u00fang ta c\u1ea7n 150 ph\u00fat r\u00e8n luy\u1ec7n th\u1ec3 thao \u1edf c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh v\u00e0 75 ph\u00fat \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao. Trong th\u1eddi gian t\u1ef1 c\u00e1ch ly t\u1ea1i nh\u00e0, ch\u00fang ta v\u1eabn c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau n\u00eau tr\u00ean th\u00f4ng qua c\u00e1c b\u00e0i t\u1eadp sau:<\/p>\n

1. B\u00e0i t\u1eadp \u0110\u1ea7u g\u1ed1i \u2013 khu\u1ef7u<\/strong><\/p>\n

\u1ede b\u00e0i n\u00e0y ch\u00fang ta s\u1ebd n\u00e2ng \u0111\u1ea7u g\u1ed1i l\u00ean v\u00e0 ch\u1ea1m v\u00e0o khu\u1ef7u tay \u0111\u1ed1i b\u00ean, sau \u0111\u00f3 l\u1eb7p l\u1ea1i t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean c\u00f2n l\u1ea1i. M\u1ed7i l\u1ea7n t\u1eadp trong 2 ph\u00fat, v\u00e0 d\u00e0nh ra 1 ph\u00fat \u0111\u1ec3 ngh\u1ec9 ng\u01a1i gi\u1eefa hi\u1ec7p. M\u1ed9t ng\u00e0y ch\u00fang ta c\u1ea7n t\u1eadp \u00edt nh\u1ea5t 5 hi\u1ec7p \u0111\u1ec3 l\u00e0m t\u0103ng nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf, \u0111i\u1ec1u n\u00e0y s\u1ebd c\u00f3 l\u1ee3i cho h\u1ec7 tim m\u1ea1ch v\u00e0 h\u00f4 h\u1ea5p.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp c\u00f3 l\u1ee3i cho h\u1ec7 tim m\u1ea1ch v\u00e0 h\u00f4 h\u1ea5p<\/p>\n

2. B\u00e0i t\u1eadp Ch\u1ed1ng khu\u1ef7u \u2013 Plank<\/strong><\/p>\n

Gi\u1ed1ng nh\u01b0 t\u00ean c\u1ee7a b\u00e0i t\u1eadp, ch\u00fang ta s\u1ebd ch\u1ed1ng khu\u1ef7u sao cho kh\u1edbp khu\u1ef7u v\u00e0 kh\u1edbp vai \u1edf t\u01b0 th\u1ebf vu\u00f4ng g\u00f3c nh\u1eb1m h\u1ea1n ch\u1ebf vi\u1ec7c c\u00e1c kh\u1edbp ch\u1ecbu l\u1ef1c t\u1ea3i kh\u00f4ng \u0111\u00e1ng c\u00f3. \u0110i\u1ec1u \u0111\u00e1ng ch\u00fa \u00fd \u1edf b\u00e0i n\u00e0y l\u00e0 v\u00f9ng h\u00f4ng ph\u1ea3i n\u1eb1m \u1edf ngang m\u1ee9c v\u1edbi \u0111\u1ea7u, n\u00ean \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, c\u1ea7n c\u00f3 m\u1ed9t ng\u01b0\u1eddi \u0111\u1ee9ng \u1edf b\u00ean \u0111\u1ec3 ch\u1ec9nh s\u1eeda t\u01b0 th\u1ebf cho b\u1ea1n. M\u1ed7i l\u1ea7n t\u1eadp ch\u00fang ta s\u1ebd gi\u1eef nguy\u00ean \u1edf t\u01b0 th\u1ebf tr\u00ean trong 30 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 ng\u01a1i trong 30 gi\u00e2y. Ch\u00fang ta s\u1ebd t\u1eadp nh\u01b0 th\u1ebf 5 l\u1ea7n m\u1ed7i ng\u00e0y. B\u00e0i n\u00e0y s\u1ebd gi\u00fap s\u0103n ch\u1eafc v\u00f9ng eo, tay v\u00e0 ch\u00e2n.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i n\u00e0y s\u1ebd gi\u00fap s\u0103n ch\u1eafc v\u00f9ng eo, tay v\u00e0 ch\u00e2n.<\/p>\n

3. B\u00e0i t\u1eadp Du\u1ed7i l\u01b0ng<\/strong><\/p>\n

\u0110\u01b0a hai b\u00e0n tay l\u00ean ph\u00eda hai tai nh\u01b0 h\u00ecnh minh h\u1ecda, hai ch\u00e2n v\u1eabn ph\u1ea3i gi\u1eef c\u1ed1 \u0111\u1ecbnh \u1edf s\u00e0n nh\u00e0. B\u1eaft \u0111\u1ea7u \u01b0\u1ee1n l\u01b0ng l\u00ean, r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 l\u01b0ng xu\u1ed1ng. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y t\u1eeb 10 \u0111\u1ebfn 15 nh\u1ecbp m\u1ed7i l\u1ea7n, sau \u0111\u00f3 ngh\u1ec9 ng\u01a1i trong 01 ph\u00fat, v\u00e0 l\u1eb7p l\u1ea1i 5 l\u1ea7n nh\u01b0 th\u1ebf. B\u00e0i t\u1eadp n\u00e0y s\u1ebd l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 \u1edf v\u00f9ng l\u01b0ng.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y s\u1ebd l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 \u1edf v\u00f9ng l\u01b0ng.<\/p>\n

4. B\u00e0i t\u1eadp Squat<\/strong><\/p>\n

\u0110\u01b0a hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, hai b\u00e0n ch\u00e2n h\u01b0\u1edbng ra ph\u00eda b\u00ean ngo\u00e0i m\u1ed9t \u00edt. Sau \u0111\u00f3 b\u1eaft \u0111\u1ea7u h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng nh\u01b0 h\u00ecnh minh h\u1ecda m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i, cho \u0111\u1ebfn khi kh\u1edbp g\u1ed1i c\u1ee7a ch\u00fang ta vu\u00f4ng g\u00f3c, r\u1ed3i b\u1eaft \u0111\u1ea7u \u0111\u1ee9ng d\u1eady. Trong to\u00e0n b\u1ed9 qu\u00e1 tr\u00ecnh t\u1eadp, b\u00e0n ch\u00e2n v\u00e0 g\u00f3t ch\u00e2n kh\u00f4ng \u0111\u01b0\u1ee3c \u0111i chuy\u1ec3n. B\u00e0i n\u00e0y ch\u00fang ta s\u1ebd t\u1eadp 15 nh\u1ecbp m\u1ed7i l\u1ea7n, ngh\u1ec9 ng\u01a1i trong 1 ph\u00fat, v\u00e0 l\u1eb7p l\u1ea1i 5 l\u1ea7n nh\u01b0 th\u1ebf. M\u1ee5c ti\u00eau c\u1ee7a b\u00e0i n\u00e0y nh\u1eafm \u0111\u1ebfn c\u00e1c kh\u1ed1i c\u01a1 \u1edf v\u00f9ng \u0111\u00f9i v\u00e0 m\u00f4ng.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y n\u00e0y gi\u00fap c\u00e1c kh\u1ed1i c\u01a1 \u1edf v\u00f9ng \u0111\u00f9i v\u00e0 m\u00f4ng s\u0103n ch\u1eafc.<\/p>\n

5. T\u01b0 th\u1ebf si\u00eau nh\u00e2n \u2013 Superman<\/strong><\/p>\n

Ch\u1ed1ng tay v\u00e0 \u0111\u1ea7u g\u1ed1i \u0111\u1ed1i b\u00ean nh\u01b0 trong h\u00ecnh minh h\u1ecda, sau \u0111\u00f3 n\u00e2ng d\u1ea7n t\u1edbi khi du\u1ed7i th\u1eb3ng tay v\u00e0 ch\u00e2n c\u00f2n l\u1ea1i. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y 30 nh\u1ecbp m\u1ed9t l\u1ea7n, ngh\u1ec9 ng\u01a1i 1 ph\u00fat, v\u00e0 l\u1eb7p l\u1ea1i 5 l\u1ea7n nh\u01b0 th\u1ebf. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap l\u00e0m s\u0103n ch\u1eafc v\u00f9ng eo, m\u00f4ng, v\u00e0 c\u00e1c kh\u1ed1i c\u01a1 \u1edf l\u01b0ng.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y n\u00e0y gi\u00fap l\u00e0m s\u0103n ch\u1eafc v\u00f9ng eo, m\u00f4ng, v\u00e0 c\u00e1c kh\u1ed1i c\u01a1 \u1edf l\u01b0ng<\/p>\n

6. B\u00e0i t\u1eadp D\u1ef1ng c\u1ea7u<\/strong><\/p>\n

\u0110\u1eb7t hai b\u00e0n ch\u00e2n xu\u1ed1ng s\u00e0n, kh\u1edbp g\u1ed1i vu\u00f4ng g\u00f3c, sau \u0111\u00f3 n\u00e2ng h\u00f4ng l\u00ean cho \u0111\u1ebfn khi l\u01b0ng v\u00e0 \u0111\u00f9i t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. Li\u00ean t\u1ee5c n\u00e2ng l\u00ean h\u1ea1 xu\u1ed1ng v\u00f9ng h\u00f4ng th\u00e0nh 15 nh\u1ecbp\/ l\u1ea7n, ngh\u1ec9 ng\u01a1i 1 ph\u00fat, l\u1eb7p l\u1ea1i 5 l\u1ea7n. B\u00e0i t\u1eadp n\u00e0y s\u1ebd l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 \u1edf v\u00f9ng m\u00f4ng.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y s\u1ebd l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 \u1edf v\u00f9ng m\u00f4ng<\/p>\n

7.B\u00e0i t\u1eadp v\u1edbi gh\u1ebf<\/strong><\/p>\n

\u0110\u1eb7t m\u1ed9t chi\u1ebfc gh\u1ebf c\u00f3 4 ch\u00e2n l\u00ean m\u1eb7t s\u00e0n sao cho gh\u1ebf kh\u00f4ng b\u1ecb tr\u01b0\u1ee3t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. \u0110\u1ee9ng \u1edf tr\u01b0\u1edbc gh\u1ebf, \u0111\u01b0a hai tay ra sau ch\u1ed1ng v\u00e0o gh\u1ebf nh\u01b0 h\u00ecnh minh h\u1ecda. \u0110i\u1ec3m \u0111\u00e1ng ch\u00fa \u00fd l\u00e0 khi h\u1ea1 th\u1ea5p th\u00e2n m\u00ecnh, khu\u1ef7u tay ph\u1ea3i vu\u00f4ng g\u00f3c. L\u1ea7n l\u01b0\u1ee3t h\u1ea1 th\u00e2n m\u00ecnh xu\u1ed1ng r\u1ed3i n\u00e2ng th\u00e2n m\u00ecnh l\u00ean cho \u0111\u1ebfn khi th\u1eb3ng tay. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c 15 nh\u1ecbp\/ l\u1ea7n, ngh\u1ec9 ng\u01a1i 1 ph\u00fat v\u00e0 l\u1eb7p l\u1ea1i 5 l\u1ea7n. \u0110\u1ed9ng t\u00e1c n\u00e0y s\u1ebd l\u00e0 s\u0103n ch\u1eafc v\u00e0 l\u00e0m gi\u1ea3m m\u1ee1 t\u00edch t\u1ee5 \u1edf ph\u00eda sau c\u00e1nh tay.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y n\u00e0y s\u1ebd l\u00e0 s\u0103n ch\u1eafc v\u00e0 l\u00e0m gi\u1ea3m m\u1ee1 t\u00edch t\u1ee5 \u1edf ph\u00eda sau c\u00e1nh tay<\/p>\n

8. B\u00e0i t\u01b0 th\u1ebf c\u1ee7a tr\u1ebb em \u2013 Child’s pose<\/strong><\/p>\n

Qu\u1ef3 g\u1ed1i l\u00ean s\u00e0n nh\u00e0, v\u00e0 ng\u1ed3i xu\u1ed1ng nh\u01b0 ki\u1ec3u ng\u01b0\u1eddi Nh\u1eadt. V\u01b0\u01a1n ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc sao cho b\u1ee5ng \u00e1p s\u00e1t hai \u0111\u00f9i v\u00e0 du\u1ed7i th\u1eb3ng hai tay. H\u00edt s\u00e2u th\u1edf \u0111\u1ec1u, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 30 gi\u00e2y. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n l\u01b0ng, vai v\u00e0 hai b\u00ean h\u00f4ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y n\u00e0y gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n l\u01b0ng, vai v\u00e0 hai b\u00ean h\u00f4ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

9. \u0110\u01b0a ch\u00e2n l\u00ean t\u01b0\u1eddng<\/strong><\/p>\n

N\u1eb1m v\u00e0 \u0111\u1eb7t v\u00f9ng h\u00f4ng s\u00e1t b\u1edd t\u01b0\u1eddng, du\u1ed7i th\u1eb3ng hai ch\u00e2n, c\u1ed1 g\u1eafng sao cho kh\u1edbp g\u1ed1i \u0111\u01b0\u1ee3c du\u1ed7i t\u1ed1i \u0111a. Nh\u1eafm m\u1eaft, th\u01b0 gi\u00e3n v\u00e0 h\u00edt s\u00e2u th\u1edf \u0111\u1ec1u. Ngh\u1ec9 ng\u01a1i \u1edf t\u01b0 th\u1ebf n\u00e0y trong 5 ph\u00fat. \u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf gi\u00fap m\u00e1u l\u01b0u th\u00f4ng d\u1ec5 d\u00e0ng h\u01a1n, m\u1ee5c \u0111\u00edch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng sau bu\u1ed5i t\u1eadp.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

T\u01b0 th\u1ebf gi\u00fap m\u00e1u l\u01b0u th\u00f4ng d\u1ec5 d\u00e0ng h\u01a1n, m\u1ee5c \u0111\u00edch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng sau bu\u1ed5i t\u1eadp<\/p>\n

10. Ng\u1ed3i thi\u1ec1n<\/strong><\/p>\n

Ng\u1ed3i tho\u1ea3i m\u00e1i, hai ch\u00e2n b\u1eaft ch\u00e9o, tr\u01b0\u1eddng h\u1ee3p ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, b\u1ecb \u0111au kh\u1edbp g\u1ed1i c\u00f3 th\u1ec3 ng\u1ed3i tr\u00ean gh\u1ebf. Gi\u1eef cho l\u01b0ng th\u1eb3ng, nh\u1eafm m\u1eaft v\u00e0 t\u1eadp h\u00edt th\u1eadt s\u00e2u r\u1ed3i th\u1edf ra th\u1eadt ch\u1eadm. T\u1eadp trung v\u00e0o h\u01a1i th\u1edf, lo\u1ea1i b\u1ecf c\u00e1 suy ngh\u0129 trong \u0111\u1ea7u. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 5 \u0111\u1ebfn 10 ph\u00fat, nh\u1eb1m m\u1ee5c \u0111\u00edch th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n t\u00e2m tr\u00ed.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 5 \u0111\u1ebfn 10 ph\u00fat, nh\u1eb1m m\u1ee5c \u0111\u00edch th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n t\u00e2m tr\u00ed.<\/p>\n

T\u00f3m l\u1ea1i: Luy\u1ec7n t\u1eadp r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe, ch\u00fang ta c\u1ea7n t\u1eadp luy\u1ec7n h\u00e0ng n\u00e0y, ki\u00ean tr\u00ec nh\u1ea5t l\u00e0 trong t\u00ecnh h\u00ecnh th\u1eddi ti\u1ebft chuy\u1ec3n m\u00f9a v\u00e0 d\u1ecbch b\u1ec7nh nh\u01b0 hi\u1ec7n nay. V\u1edbi 10 b\u00e0i t\u1eadp \u1edf tr\u00ean, 7 b\u00e0i \u0111\u1ea7u nh\u1eb1m m\u1ee5c \u0111\u00edch t\u0103ng nh\u1ecbp tim, th\u00fac \u0111\u1ea9y cho c\u01a1 th\u1ec3 trao \u0111\u1ed5i ch\u1ea5t v\u00e0 duy tr\u00ec v\u00f3c d\u00e1ng, 3 b\u00e0i cu\u1ed1i c\u00f9ng \u0111\u1ec3 th\u1ea3 l\u1ecfng, k\u00e9o gi\u00e3n c\u01a1 th\u1ec3 sau khi t\u1eadp c\u00e1c b\u00e0i n\u00eau tr\u00ean. Ch\u01b0\u01a1ng tr\u00ecnh n\u00e0y \u0111\u01b0\u1ee3c d\u1ef1a tr\u00ean khuy\u1ebfn c\u00e1o c\u1ee7a WHO nh\u1eb1m n\u00e2ng cao s\u1ee9c kh\u1ecfe c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n.<\/p>\n

B\u00e0i vi\u1ebft n\u00e0y d\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi \u0111ang c\u00e1ch ly m\u00e0 kh\u00f4ng c\u00f3 c\u00e1c d\u1ea5u hi\u1ec7u, tri\u1ec7u ch\u1ee9ng v\u1ec1 h\u00f4 h\u1ea5p nh\u01b0 t\u1ee9c ng\u1ef1c, kh\u00f3 th\u1edf, v.v\u2026 v\u00e0 kh\u00f4ng th\u1ec3 thay th\u1ebf ph\u01b0\u01a1ng \u00e1n \u0111i\u1ec1u tr\u1ecb cho F0 \u0111ang theo d\u00f5i t\u1ea1i nh\u00e0.<\/p>\n

Theo khuy\u1ebfn c\u00e1o c\u1ee7a WHO, m\u1ed7i tu\u1ea7n, ch\u00fang ta c\u1ea7n 150 ph\u00fat r\u00e8n luy\u1ec7n th\u1ec3 thao \u1edf c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh v\u00e0 75 ph\u00fat \u1edf c\u01b0\u1eddng \u0111\u1ed9 cao. Trong th\u1eddi gian t\u1ef1 c\u00e1ch ly t\u1ea1i nh\u00e0, ch\u00fang ta v\u1eabn c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau n\u00eau tr\u00ean th\u00f4ng qua c\u00e1c b\u00e0i t\u1eadp sau:<\/p>\n

1. B\u00e0i t\u1eadp \u0110\u1ea7u g\u1ed1i \u2013 khu\u1ef7u<\/strong><\/p>\n

\u1ede b\u00e0i n\u00e0y ch\u00fang ta s\u1ebd n\u00e2ng \u0111\u1ea7u g\u1ed1i l\u00ean v\u00e0 ch\u1ea1m v\u00e0o khu\u1ef7u tay \u0111\u1ed1i b\u00ean, sau \u0111\u00f3 l\u1eb7p l\u1ea1i t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean c\u00f2n l\u1ea1i. M\u1ed7i l\u1ea7n t\u1eadp trong 2 ph\u00fat, v\u00e0 d\u00e0nh ra 1 ph\u00fat \u0111\u1ec3 ngh\u1ec9 ng\u01a1i gi\u1eefa hi\u1ec7p. M\u1ed9t ng\u00e0y ch\u00fang ta c\u1ea7n t\u1eadp \u00edt nh\u1ea5t 5 hi\u1ec7p \u0111\u1ec3 l\u00e0m t\u0103ng nh\u1ecbp tim v\u00e0 nh\u1ecbp th\u1edf, \u0111i\u1ec1u n\u00e0y s\u1ebd c\u00f3 l\u1ee3i cho h\u1ec7 tim m\u1ea1ch v\u00e0 h\u00f4 h\u1ea5p.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp c\u00f3 l\u1ee3i cho h\u1ec7 tim m\u1ea1ch v\u00e0 h\u00f4 h\u1ea5p<\/p>\n

2. B\u00e0i t\u1eadp Ch\u1ed1ng khu\u1ef7u \u2013 Plank<\/strong><\/p>\n

Gi\u1ed1ng nh\u01b0 t\u00ean c\u1ee7a b\u00e0i t\u1eadp, ch\u00fang ta s\u1ebd ch\u1ed1ng khu\u1ef7u sao cho kh\u1edbp khu\u1ef7u v\u00e0 kh\u1edbp vai \u1edf t\u01b0 th\u1ebf vu\u00f4ng g\u00f3c nh\u1eb1m h\u1ea1n ch\u1ebf vi\u1ec7c c\u00e1c kh\u1edbp ch\u1ecbu l\u1ef1c t\u1ea3i kh\u00f4ng \u0111\u00e1ng c\u00f3. \u0110i\u1ec1u \u0111\u00e1ng ch\u00fa \u00fd \u1edf b\u00e0i n\u00e0y l\u00e0 v\u00f9ng h\u00f4ng ph\u1ea3i n\u1eb1m \u1edf ngang m\u1ee9c v\u1edbi \u0111\u1ea7u, n\u00ean \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, c\u1ea7n c\u00f3 m\u1ed9t ng\u01b0\u1eddi \u0111\u1ee9ng \u1edf b\u00ean \u0111\u1ec3 ch\u1ec9nh s\u1eeda t\u01b0 th\u1ebf cho b\u1ea1n. M\u1ed7i l\u1ea7n t\u1eadp ch\u00fang ta s\u1ebd gi\u1eef nguy\u00ean \u1edf t\u01b0 th\u1ebf tr\u00ean trong 30 gi\u00e2y, sau \u0111\u00f3 ngh\u1ec9 ng\u01a1i trong 30 gi\u00e2y. Ch\u00fang ta s\u1ebd t\u1eadp nh\u01b0 th\u1ebf 5 l\u1ea7n m\u1ed7i ng\u00e0y. B\u00e0i n\u00e0y s\u1ebd gi\u00fap s\u0103n ch\u1eafc v\u00f9ng eo, tay v\u00e0 ch\u00e2n.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i n\u00e0y s\u1ebd gi\u00fap s\u0103n ch\u1eafc v\u00f9ng eo, tay v\u00e0 ch\u00e2n.<\/p>\n

3. B\u00e0i t\u1eadp Du\u1ed7i l\u01b0ng<\/strong><\/p>\n

\u0110\u01b0a hai b\u00e0n tay l\u00ean ph\u00eda hai tai nh\u01b0 h\u00ecnh minh h\u1ecda, hai ch\u00e2n v\u1eabn ph\u1ea3i gi\u1eef c\u1ed1 \u0111\u1ecbnh \u1edf s\u00e0n nh\u00e0. B\u1eaft \u0111\u1ea7u \u01b0\u1ee1n l\u01b0ng l\u00ean, r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 l\u01b0ng xu\u1ed1ng. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y t\u1eeb 10 \u0111\u1ebfn 15 nh\u1ecbp m\u1ed7i l\u1ea7n, sau \u0111\u00f3 ngh\u1ec9 ng\u01a1i trong 01 ph\u00fat, v\u00e0 l\u1eb7p l\u1ea1i 5 l\u1ea7n nh\u01b0 th\u1ebf. B\u00e0i t\u1eadp n\u00e0y s\u1ebd l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 \u1edf v\u00f9ng l\u01b0ng.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y s\u1ebd l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 \u1edf v\u00f9ng l\u01b0ng.<\/p>\n

4. B\u00e0i t\u1eadp Squat<\/strong><\/p>\n

\u0110\u01b0a hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, hai b\u00e0n ch\u00e2n h\u01b0\u1edbng ra ph\u00eda b\u00ean ngo\u00e0i m\u1ed9t \u00edt. Sau \u0111\u00f3 b\u1eaft \u0111\u1ea7u h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng nh\u01b0 h\u00ecnh minh h\u1ecda m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i, cho \u0111\u1ebfn khi kh\u1edbp g\u1ed1i c\u1ee7a ch\u00fang ta vu\u00f4ng g\u00f3c, r\u1ed3i b\u1eaft \u0111\u1ea7u \u0111\u1ee9ng d\u1eady. Trong to\u00e0n b\u1ed9 qu\u00e1 tr\u00ecnh t\u1eadp, b\u00e0n ch\u00e2n v\u00e0 g\u00f3t ch\u00e2n kh\u00f4ng \u0111\u01b0\u1ee3c \u0111i chuy\u1ec3n. B\u00e0i n\u00e0y ch\u00fang ta s\u1ebd t\u1eadp 15 nh\u1ecbp m\u1ed7i l\u1ea7n, ngh\u1ec9 ng\u01a1i trong 1 ph\u00fat, v\u00e0 l\u1eb7p l\u1ea1i 5 l\u1ea7n nh\u01b0 th\u1ebf. M\u1ee5c ti\u00eau c\u1ee7a b\u00e0i n\u00e0y nh\u1eafm \u0111\u1ebfn c\u00e1c kh\u1ed1i c\u01a1 \u1edf v\u00f9ng \u0111\u00f9i v\u00e0 m\u00f4ng.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y n\u00e0y gi\u00fap c\u00e1c kh\u1ed1i c\u01a1 \u1edf v\u00f9ng \u0111\u00f9i v\u00e0 m\u00f4ng s\u0103n ch\u1eafc.<\/p>\n

5. T\u01b0 th\u1ebf si\u00eau nh\u00e2n \u2013 Superman<\/strong><\/p>\n

Ch\u1ed1ng tay v\u00e0 \u0111\u1ea7u g\u1ed1i \u0111\u1ed1i b\u00ean nh\u01b0 trong h\u00ecnh minh h\u1ecda, sau \u0111\u00f3 n\u00e2ng d\u1ea7n t\u1edbi khi du\u1ed7i th\u1eb3ng tay v\u00e0 ch\u00e2n c\u00f2n l\u1ea1i. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y 30 nh\u1ecbp m\u1ed9t l\u1ea7n, ngh\u1ec9 ng\u01a1i 1 ph\u00fat, v\u00e0 l\u1eb7p l\u1ea1i 5 l\u1ea7n nh\u01b0 th\u1ebf. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap l\u00e0m s\u0103n ch\u1eafc v\u00f9ng eo, m\u00f4ng, v\u00e0 c\u00e1c kh\u1ed1i c\u01a1 \u1edf l\u01b0ng.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y n\u00e0y gi\u00fap l\u00e0m s\u0103n ch\u1eafc v\u00f9ng eo, m\u00f4ng, v\u00e0 c\u00e1c kh\u1ed1i c\u01a1 \u1edf l\u01b0ng<\/p>\n

6. B\u00e0i t\u1eadp D\u1ef1ng c\u1ea7u<\/strong><\/p>\n

\u0110\u1eb7t hai b\u00e0n ch\u00e2n xu\u1ed1ng s\u00e0n, kh\u1edbp g\u1ed1i vu\u00f4ng g\u00f3c, sau \u0111\u00f3 n\u00e2ng h\u00f4ng l\u00ean cho \u0111\u1ebfn khi l\u01b0ng v\u00e0 \u0111\u00f9i t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. Li\u00ean t\u1ee5c n\u00e2ng l\u00ean h\u1ea1 xu\u1ed1ng v\u00f9ng h\u00f4ng th\u00e0nh 15 nh\u1ecbp\/ l\u1ea7n, ngh\u1ec9 ng\u01a1i 1 ph\u00fat, l\u1eb7p l\u1ea1i 5 l\u1ea7n. B\u00e0i t\u1eadp n\u00e0y s\u1ebd l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 \u1edf v\u00f9ng m\u00f4ng.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y s\u1ebd l\u00e0m s\u0103n ch\u1eafc c\u00e1c c\u01a1 \u1edf v\u00f9ng m\u00f4ng<\/p>\n

7.B\u00e0i t\u1eadp v\u1edbi gh\u1ebf<\/strong><\/p>\n

\u0110\u1eb7t m\u1ed9t chi\u1ebfc gh\u1ebf c\u00f3 4 ch\u00e2n l\u00ean m\u1eb7t s\u00e0n sao cho gh\u1ebf kh\u00f4ng b\u1ecb tr\u01b0\u1ee3t trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. \u0110\u1ee9ng \u1edf tr\u01b0\u1edbc gh\u1ebf, \u0111\u01b0a hai tay ra sau ch\u1ed1ng v\u00e0o gh\u1ebf nh\u01b0 h\u00ecnh minh h\u1ecda. \u0110i\u1ec3m \u0111\u00e1ng ch\u00fa \u00fd l\u00e0 khi h\u1ea1 th\u1ea5p th\u00e2n m\u00ecnh, khu\u1ef7u tay ph\u1ea3i vu\u00f4ng g\u00f3c. L\u1ea7n l\u01b0\u1ee3t h\u1ea1 th\u00e2n m\u00ecnh xu\u1ed1ng r\u1ed3i n\u00e2ng th\u00e2n m\u00ecnh l\u00ean cho \u0111\u1ebfn khi th\u1eb3ng tay. Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c 15 nh\u1ecbp\/ l\u1ea7n, ngh\u1ec9 ng\u01a1i 1 ph\u00fat v\u00e0 l\u1eb7p l\u1ea1i 5 l\u1ea7n. \u0110\u1ed9ng t\u00e1c n\u00e0y s\u1ebd l\u00e0 s\u0103n ch\u1eafc v\u00e0 l\u00e0m gi\u1ea3m m\u1ee1 t\u00edch t\u1ee5 \u1edf ph\u00eda sau c\u00e1nh tay.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y n\u00e0y s\u1ebd l\u00e0 s\u0103n ch\u1eafc v\u00e0 l\u00e0m gi\u1ea3m m\u1ee1 t\u00edch t\u1ee5 \u1edf ph\u00eda sau c\u00e1nh tay<\/p>\n

8. B\u00e0i t\u01b0 th\u1ebf c\u1ee7a tr\u1ebb em \u2013 Child’s pose<\/strong><\/p>\n

Qu\u1ef3 g\u1ed1i l\u00ean s\u00e0n nh\u00e0, v\u00e0 ng\u1ed3i xu\u1ed1ng nh\u01b0 ki\u1ec3u ng\u01b0\u1eddi Nh\u1eadt. V\u01b0\u01a1n ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc sao cho b\u1ee5ng \u00e1p s\u00e1t hai \u0111\u00f9i v\u00e0 du\u1ed7i th\u1eb3ng hai tay. H\u00edt s\u00e2u th\u1edf \u0111\u1ec1u, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 30 gi\u00e2y. \u0110\u1ed9ng t\u00e1c n\u00e0y gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n l\u01b0ng, vai v\u00e0 hai b\u00ean h\u00f4ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

B\u00e0i t\u1eadp n\u00e0y n\u00e0y gi\u00fap k\u00e9o gi\u00e3n ph\u1ea7n l\u01b0ng, vai v\u00e0 hai b\u00ean h\u00f4ng c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

9. \u0110\u01b0a ch\u00e2n l\u00ean t\u01b0\u1eddng<\/strong><\/p>\n

N\u1eb1m v\u00e0 \u0111\u1eb7t v\u00f9ng h\u00f4ng s\u00e1t b\u1edd t\u01b0\u1eddng, du\u1ed7i th\u1eb3ng hai ch\u00e2n, c\u1ed1 g\u1eafng sao cho kh\u1edbp g\u1ed1i \u0111\u01b0\u1ee3c du\u1ed7i t\u1ed1i \u0111a. Nh\u1eafm m\u1eaft, th\u01b0 gi\u00e3n v\u00e0 h\u00edt s\u00e2u th\u1edf \u0111\u1ec1u. Ngh\u1ec9 ng\u01a1i \u1edf t\u01b0 th\u1ebf n\u00e0y trong 5 ph\u00fat. \u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf gi\u00fap m\u00e1u l\u01b0u th\u00f4ng d\u1ec5 d\u00e0ng h\u01a1n, m\u1ee5c \u0111\u00edch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng sau bu\u1ed5i t\u1eadp.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

T\u01b0 th\u1ebf gi\u00fap m\u00e1u l\u01b0u th\u00f4ng d\u1ec5 d\u00e0ng h\u01a1n, m\u1ee5c \u0111\u00edch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng sau bu\u1ed5i t\u1eadp<\/p>\n

10. Ng\u1ed3i thi\u1ec1n<\/strong><\/p>\n

Ng\u1ed3i tho\u1ea3i m\u00e1i, hai ch\u00e2n b\u1eaft ch\u00e9o, tr\u01b0\u1eddng h\u1ee3p ng\u01b0\u1eddi l\u1edbn tu\u1ed5i, b\u1ecb \u0111au kh\u1edbp g\u1ed1i c\u00f3 th\u1ec3 ng\u1ed3i tr\u00ean gh\u1ebf. Gi\u1eef cho l\u01b0ng th\u1eb3ng, nh\u1eafm m\u1eaft v\u00e0 t\u1eadp h\u00edt th\u1eadt s\u00e2u r\u1ed3i th\u1edf ra th\u1eadt ch\u1eadm. T\u1eadp trung v\u00e0o h\u01a1i th\u1edf, lo\u1ea1i b\u1ecf c\u00e1 suy ngh\u0129 trong \u0111\u1ea7u. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 5 \u0111\u1ebfn 10 ph\u00fat, nh\u1eb1m m\u1ee5c \u0111\u00edch th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n t\u00e2m tr\u00ed.<\/p>\n

\n
\"Zalo\"
<\/figcaption><\/figure>\n<\/div>\n

Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 5 \u0111\u1ebfn 10 ph\u00fat, nh\u1eb1m m\u1ee5c \u0111\u00edch th\u1ea3 l\u1ecfng, th\u01b0 gi\u00e3n t\u00e2m tr\u00ed.<\/p>\n

T\u00f3m l\u1ea1i: Luy\u1ec7n t\u1eadp r\u1ea5t t\u1ed1t cho s\u1ee9c kh\u1ecfe, ch\u00fang ta c\u1ea7n t\u1eadp luy\u1ec7n h\u00e0ng n\u00e0y, ki\u00ean tr\u00ec nh\u1ea5t l\u00e0 trong t\u00ecnh h\u00ecnh th\u1eddi ti\u1ebft chuy\u1ec3n m\u00f9a v\u00e0 d\u1ecbch b\u1ec7nh nh\u01b0 hi\u1ec7n nay. V\u1edbi 10 b\u00e0i t\u1eadp \u1edf tr\u00ean, 7 b\u00e0i \u0111\u1ea7u nh\u1eb1m m\u1ee5c \u0111\u00edch t\u0103ng nh\u1ecbp tim, th\u00fac \u0111\u1ea9y cho c\u01a1 th\u1ec3 trao \u0111\u1ed5i ch\u1ea5t v\u00e0 duy tr\u00ec v\u00f3c d\u00e1ng, 3 b\u00e0i cu\u1ed1i c\u00f9ng \u0111\u1ec3 th\u1ea3 l\u1ecfng, k\u00e9o gi\u00e3n c\u01a1 th\u1ec3 sau khi t\u1eadp c\u00e1c b\u00e0i n\u00eau tr\u00ean. Ch\u01b0\u01a1ng tr\u00ecnh n\u00e0y \u0111\u01b0\u1ee3c d\u1ef1a tr\u00ean khuy\u1ebfn c\u00e1o c\u1ee7a WHO nh\u1eb1m n\u00e2ng cao s\u1ee9c kh\u1ecfe c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n.<\/p>\n

B\u1ed9 Y t\u1ebf<\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

D\u1ecbch COVID-19 v\u1eabn di\u1ec5n bi\u1ebfn ph\u1ee9c t\u1ea1p, n\u1ebfu ph\u1ea3i c\u00e1ch ly t\u1ea1i nh\u00e0, ngo\u00e0i dinh d\u01b0\u1ee1ng \u0111\u1ea7y \u0111\u1ee7 th\u00ec vi\u1ec7c t\u1eadp luy\u1ec7n kh\u00f4ng th\u1ec3 thi\u1ebfu. BS. Nguy\u1ec5n Ti\u1ebfn L\u1ed9c -Khoa Y H\u1ecdc Th\u1ec3 Thao- Vi\u1ec7n Ch\u1ea5n th\u01b0\u01a1ng ch\u1ec9nh h\u00ecnh BV 175 s\u1ebd cung c\u1ea5p cho b\u1ea1n \u0111\u1ecdc c\u00e1c b\u00e0i t\u1eadp \u0111\u1ec3 n\u00e2ng th\u1ec3 ch\u1ea5t trong […]<\/p>\n","protected":false},"author":4,"featured_media":11804,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","footnotes":""},"categories":[241,235],"tags":[],"class_list":["post-11813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cap-nhat-tin-covid","category-phong-chong-covid-19"],"_links":{"self":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/11813","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/comments?post=11813"}],"version-history":[{"count":0,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/posts\/11813\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media\/11804"}],"wp:attachment":[{"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/media?parent=11813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/categories?post=11813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cdcangiang.vn\/index.php\/wp-json\/wp\/v2\/tags?post=11813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}