{"id":259,"date":"2024-03-12T17:10:40","date_gmt":"2024-03-12T10:10:40","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=259"},"modified":"2024-11-29T15:42:39","modified_gmt":"2024-11-29T08:42:39","slug":"mot-so-bai-tap-gian-co-hieu-qua-va-an-toan-voi-suc-khoe-phan-1","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/mot-so-bai-tap-gian-co-hieu-qua-va-an-toan-voi-suc-khoe-phan-1\/","title":{"rendered":"M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n v\u1edbi s\u1ee9c kh\u1ecfe (ph\u1ea7n 1)"},"content":{"rendered":"

Nh\u1eefng \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng d\u01b0\u1edbi \u0111\u00e2y ph\u00f9 h\u1ee3p cho h\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi ch\u01a1i th\u1ec3 thao, \u0111\u1ea3m b\u1ea3o vi\u1ec7c c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c l\u00e0m n\u00f3ng, s\u1eb5n s\u00e0ng cho c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng ph\u00eda tr\u01b0\u1edbc v\u00e0 c\u00f3 t\u00e1c d\u1ee5ng tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng\u2026<\/p>\n\n\n\n


Gi\u00e3n c\u01a1 l\u00e0 g\u00ec? M\u1ed9t s\u1ed1 th\u00f4ng tin kh\u00e1i qu\u00e1t v\u1ec1 gi\u00e3n c\u01a1
Gi\u00e3n c\u01a1 l\u00e0 ho\u1ea1t \u0111\u1ed9ng quan tr\u1ecdng \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 d\u1ebbo dai c\u1ee7a c\u01a1 b\u1eafp. Gi\u00e3n c\u01a1 \u0111\u01b0\u1ee3c hi\u1ec3u l\u00e0 ho\u1ea1t \u0111\u1ed9ng gi\u00fap k\u00e9o gi\u00e3n t\u1eebng b\u1ed9 ph\u1eadn c\u1ee7a c\u01a1 th\u1ec3. Ho\u1ea1t \u0111\u1ed9ng n\u00e0y c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n tr\u01b0\u1edbc v\u00e0 sau qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao, t\u1eadp gym hay t\u1eadp yoga.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u0110\u00e2y l\u00e0 ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 c\u1ea3i thi\u1ec7n c\u00e1c nh\u00f3m c\u01a1 c\u1ee7a c\u01a1 b\u1eafp th\u00eam b\u1ec1n b\u1ec9 v\u00e0 d\u1ebbo dai. C\u00f3 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi sai l\u1ea7m cho r\u1eb1ng vi\u1ec7c gi\u00e3n c\u01a1 kh\u00f4ng quan tr\u1ecdng. Nh\u1eefng suy ngh\u0129 n\u00e0y khi\u1ebfn cho nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i ch\u1ea5n th\u01b0\u01a1ng khi th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c th\u1ec3 d\u1ee5c th\u1ec3 thao ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c c\u00f4ng vi\u1ec7c trong sinh ho\u1ea1t h\u1eb1ng ng\u00e0y.<\/p>\n\n\n\n


Khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp gi\u00e3n c\u01a1, b\u1ea1n c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn kh\u1ea3 n\u0103ng \u0111\u00e1p \u1ee9ng c\u1ee7a b\u1ea3n th\u00e2n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng b\u00e0i t\u1eadp c\u01a1 b\u1ea3n gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n vi\u1ec7c gi\u00e3n c\u01a1 hi\u1ec7u qu\u1ea3 nh\u1ea5t:
B\u00e0i t\u1eadp gi\u00e3n c\u01a1 c\u1ed5<\/p>\n\n\n\n

B\u00e0i t\u1eadp gi\u00e3n c\u01a1 c\u1ed5 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 \u0111au nh\u1ee9c \u1edf v\u00f9ng c\u1ed5, \u0111\u1eb7c bi\u1ec7t l\u00e0 sau nh\u1eefng ho\u1ea1t \u0111\u1ed9ng m\u00e0 b\u1ea1n \u0111\u00e3 ph\u1ea3i l\u00e0m nhi\u1ec1u gi\u1edd \u0111\u1ed3ng h\u1ed3 ho\u1eb7c khi b\u1ea1n c\u1ea3m th\u1ea5y c\u1ea7n gi\u1ea3m c\u0103ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 c\u1ed5 \u0111\u01a1n gi\u1ea3n m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1eed:<\/p>\n\n\n\n

Xoay C\u1ed5:
Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng th\u1eb3ng v\u1edbi l\u01b0ng v\u00e0 c\u1ed5 th\u1eb3ng.
H\u00e3y nh\u1eb9 nh\u00e0ng xoay \u0111\u1ea7u v\u1ec1 m\u1ed9t h\u01b0\u1edbng, gi\u1eef trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 xoay v\u1ec1 h\u01b0\u1edbng kh\u00e1c.
L\u1eb7p l\u1ea1i t\u1eeb 5-10 l\u1ea7n v\u1ec1 m\u1ed7i h\u01b0\u1edbng.<\/p>\n\n\n\n

C\u00fai Ng\u01b0\u1eddi V\u1ec1 M\u1ed9t B\u00ean:
Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng th\u1eb3ng, \u0111\u01b0a tai v\u1ec1 ph\u00eda vai m\u00e0 kh\u00f4ng l\u00e0m cho vai n\u00e2ng l\u00ean.
Gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y \u0111\u1ec3 c\u1ea3m nh\u1eadn gi\u00e3n c\u01a1 \u1edf m\u1ed9t b\u00ean c\u1ed5.
L\u1eb7p l\u1ea1i v\u1edbi b\u00ean c\u00f2n l\u1ea1i, th\u1ef1c hi\u1ec7n 5-10 l\u1ea7n.<\/p>\n\n\n\n

Nghi\u00eang \u0110\u1ea7u Xu\u1ed1ng Ph\u00eda Tr\u01b0\u1edbc:
Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng th\u1eb3ng, \u0111\u01b0a c\u1eb1m v\u1ec1 ph\u00eda ng\u1ef1c m\u00e0 kh\u00f4ng l\u00e0m cho vai n\u00e2ng l\u00ean.
Gi\u1eef t\u01b0 th\u1ebf gi\u00e3n c\u01a1 trong v\u00e0i gi\u00e2y.
L\u1eb7p l\u1ea1i 5-10 l\u1ea7n.<\/p>\n\n\n\n

Nghi\u00eang \u0110\u1ea7u V\u1ec1 Ph\u00eda Sau:
Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng th\u1eb3ng, nghi\u00eang \u0111\u1ea7u v\u1ec1 ph\u00eda sau v\u00e0 nh\u00ecn l\u00ean tr\u1eddi.
Gi\u1eef t\u01b0 th\u1ebf gi\u00e3n c\u01a1 trong v\u00e0i gi\u00e2y.
L\u1eb7p l\u1ea1i 5-10 l\u1ea7n.<\/p>\n\n\n\n

Quay \u0110\u1ea7u:
Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng th\u1eb3ng, h\u00e3y quay \u0111\u1ea7u v\u1ec1 m\u1ed9t h\u01b0\u1edbng v\u00e0 gi\u1eef trong v\u00e0i gi\u00e2y.
Quay v\u1ec1 h\u01b0\u1edbng kh\u00e1c v\u00e0 gi\u1eef t\u01b0 th\u1ebf.
L\u1eb7p l\u1ea1i 5-10 l\u1ea7n.<\/p>\n\n\n\n

L\u0103n C\u1ed5:
L\u0103n c\u1ed5 theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 v\u00e0 ng\u01b0\u1ee3c chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3.
Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng v\u00e0 kh\u00f4ng l\u00e0m qu\u00e1 m\u1ee9c.<\/p>\n\n\n\n

B\u00e0i t\u1eadp gi\u00e3n c\u01a1 ng\u1ef1c<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

B\u00e0i t\u1eadp gi\u00e3n c\u01a1 ng\u1ef1c c\u00f3 th\u1ec3 gi\u00fap l\u00e0m d\u1ecbu v\u00e0 gi\u00e3n ra c\u01a1 b\u1eafp \u1edf khu v\u1ef1c ng\u1ef1c, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi b\u1ea1n c\u00f3 c\u1ea3m gi\u00e1c c\u0103ng tr\u01b0\u1edbc ho\u1eb7c sau khi th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 ng\u1ef1c b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n:<\/p>\n\n\n\n

L\u01b0\u1edbt T\u01b0\u1eddng (Wall Slide):
\u0110\u1ee9ng v\u1edbi l\u01b0ng \u0111\u1eb7t s\u00e1t v\u00e0o t\u01b0\u1eddng v\u00e0 ch\u00e2n c\u00e1ch xa t\u01b0\u1eddng m\u1ed9t b\u01b0\u1edbc.
\u0110\u01b0a c\u00e1nh tay v\u00e0o t\u01b0\u1eddng v\u1edbi c\u1ed5 tay v\u00e0 khu\u1ef7u tay ti\u1ebfp x\u00fac v\u1edbi t\u01b0\u1eddng.
Ch\u1ea7m ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, gi\u1eef c\u00e1nh tay li\u00ean t\u1ee5c ti\u1ebfp x\u00fac v\u1edbi t\u01b0\u1eddng.
Gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y v\u00e0 sau \u0111\u00f3 tr\u1edf v\u1ec1 t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/p>\n\n\n\n

K\u00e9o Tay Sau L\u01b0ng (Behind-the-Back Arm Stretch):
\u0110\u01b0a m\u1ed9t tay l\u00ean l\u01b0ng t\u1eeb ph\u00eda d\u01b0\u1edbi v\u00e0 \u0111\u01b0a tay c\u00f2n l\u1ea1i xu\u1ed1ng t\u1eeb ph\u00eda tr\u00ean. C\u1ed1 g\u1eafng n\u1eafm tay v\u1edbi nhau gi\u1eefa c\u00e1c ng\u00f3n v\u00e0 gi\u1eef t\u01b0 th\u1ebf n\u00e0y. N\u00e2ng c\u1ea3 hai tay l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3 v\u00e0 gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y.<\/p>\n\n\n\n

M\u1edf R\u1ed9ng C\u00e1nh Tay (Chest Opener):
\u0110\u1ee9ng th\u1eb3ng ho\u1eb7c ng\u1ed3i, n\u00e2ng tay ra hai b\u00ean, u\u1ed1n khu\u1ef7u tay v\u00e0 ch\u1ea1m tay v\u1edbi nhau ph\u00eda sau l\u01b0ng. C\u1ed1 g\u1eafng du\u1ed7i tay v\u00e0 m\u1edf r\u1ed9ng c\u01a1 ng\u1ef1c, gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y.<\/p>\n\n\n\n

B\u00e0i T\u1eadp D\u1ef1a Tr\u00ean T\u01b0\u1eddng (Pectoral Wall Stretch):
\u0110\u1ee9ng g\u1ea7n t\u01b0\u1eddng, \u0111\u1eb7t tay l\u00ean t\u01b0\u1eddng \u1edf \u0111\u1ed9 cao ng\u1ef1c. T\u1ef1a ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 c\u1ea3m nh\u1eadn s\u1ef1 c\u0103ng \u1edf c\u01a1 ng\u1ef1c v\u00e0 vai. Gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y v\u00e0 sau \u0111\u00f3 ngh\u1ec9 ng\u01a1i.<\/p>\n\n\n\n

B\u00e0i T\u1eadp D\u1ef1a Tr\u00ean N\u1ec1n Nh\u00e0 (Floor Chest Stretch):
N\u1eb1m xu\u1ed1ng s\u00e0n nh\u00e0 v\u1edbi c\u00e1nh tay du\u1ed7i ra hai b\u00ean \u1edf \u0111\u1ed9 cao vai. U\u1ed1n khu\u1ef7u tay t\u1ea1i g\u00f3c 90 \u0111\u1ed9 v\u00e0 nghi\u00eang c\u01a1 th\u1ec3 v\u1ec1 m\u1ed9t b\u00ean \u0111\u1ec3 c\u1ea3m nh\u1eadn s\u1ef1 gi\u00e3n c\u01a1 \u1edf c\u00e1nh tay v\u00e0 c\u01a1 ng\u1ef1c. Gi\u1eef t\u01b0 th\u1ebf v\u00e0 sau \u0111\u00f3 \u0111\u1ed5i sang ph\u00eda c\u00f2n l\u1ea1i.<\/p>\n\n\n\n

B\u00e0i T\u1eadp Gh\u1ebf (Seated Chest Stretch):
Ng\u1ed3i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf kh\u00f4ng t\u1ef1a, \u0111\u1eb7t tay sau l\u01b0ng gh\u1ebf v\u00e0 u\u1ed1n ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc.
C\u1ea3m nh\u1eadn s\u1ef1 gi\u00e3n c\u01a1 \u1edf c\u00e1nh tay v\u00e0 c\u01a1 ng\u1ef1c. Gi\u1eef t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y v\u00e0 sau \u0111\u00f3 ngh\u1ec9 ng\u01a1i.
<\/p>\n\n\n\n

\u0110\u00f3n ch\u1edd th\u00eam nh\u1eefng b\u00e0i t\u1eadp ti\u1ebfp theo \u1edf ph\u1ea7n 2 nh\u00e9.<\/p>","protected":false},"excerpt":{"rendered":"

Nh\u1eefng \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng d\u01b0\u1edbi \u0111\u00e2y ph\u00f9 h\u1ee3p cho h\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi ch\u01a1i th\u1ec3 thao, \u0111\u1ea3m b\u1ea3o vi\u1ec7c c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c l\u00e0m n\u00f3ng, s\u1eb5n s\u00e0ng cho c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng ph\u00eda tr\u01b0\u1edbc v\u00e0 c\u00f3 t\u00e1c d\u1ee5ng tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng\u2026 Gi\u00e3n c\u01a1 l\u00e0 g\u00ec? M\u1ed9t s\u1ed1 th\u00f4ng tin kh\u00e1i qu\u00e1t v\u1ec1 gi\u00e3n c\u01a1Gi\u00e3n c\u01a1 […]<\/p>","protected":false},"author":1,"featured_media":262,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nM\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n v\u1edbi s\u1ee9c kh\u1ecfe (ph\u1ea7n 1) - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Ng\u01b0\u1eddi ch\u01a1i th\u1ec3 thao gi\u00e3n c\u01a1 \u0111\u1ea3m b\u1ea3o vi\u1ec7c c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c l\u00e0m n\u00f3ng, s\u1eb5n s\u00e0ng cho c\u00e1c b\u00e0i t\u1eadp n\u1eb7ng ph\u00eda tr\u01b0\u1edbc v\u00e0 c\u00f3 t\u00e1c d\u1ee5ng tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng\u2026\" \/>\n<meta name=\"robots\" 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