{"id":14466,"date":"2026-09-01T17:17:18","date_gmt":"2026-09-01T10:17:18","guid":{"rendered":"https:\/\/useful.vn\/?p=14466"},"modified":"2026-09-01T17:17:18","modified_gmt":"2026-09-01T10:17:18","slug":"5-dong-tac-gian-co-giup-co-the-thu-gian-truoc-khi-ngu","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=14466","title":{"rendered":"5 \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 gi\u00fap c\u01a1 th\u1ec3 th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7"},"content":{"rendered":"
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\n 5 \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 nh\u1eb9 gi\u00fap gi\u1ea3m c\u0103ng m\u1ecfi v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n \u0111\u1ec3 c\u01a1 th\u1ec3 d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. <\/strong><\/h2>\n

1. Xoay ng\u01b0\u1eddi khi n\u1eb1m gi\u00fap th\u1ea3 l\u1ecfng l\u01b0ng v\u00e0 h\u00f4ng<\/strong><\/h3>\n

\u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 nh\u1eb9 nh\u00e0ng, c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay tr\u00ean gi\u01b0\u1eddng v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng c\u1ea3m th\u1ea5y c\u0103ng v\u00f9ng l\u01b0ng d\u01b0\u1edbi sau m\u1ed9t ng\u00e0y ng\u1ed3i l\u00e2u. Chuy\u1ec3n \u0111\u1ed9ng xoay nh\u1eb9 c\u0169ng gi\u00fap c\u01a1 th\u1ec3 thay \u0111\u1ed5i t\u01b0 th\u1ebf v\u00e0 th\u01b0 gi\u00e3n v\u00f9ng th\u00e2n d\u01b0\u1edbi.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– N\u1eb1m ng\u1eeda, hai ch\u00e2n du\u1ed7i th\u1eb3ng ho\u1eb7c co nh\u1eb9 \u0111\u1ea7u g\u1ed1i.<\/p>\n

– Co m\u1ed9t ch\u00e2n, t\u1eeb t\u1eeb \u0111\u01b0a \u0111\u1ea7u g\u1ed1i sang ph\u00eda \u0111\u1ed1i di\u1ec7n c\u01a1 th\u1ec3 trong khi gi\u1eef vai t\u01b0\u01a1ng \u0111\u1ed1i \u1ed5n \u0111\u1ecbnh tr\u00ean m\u1eb7t gi\u01b0\u1eddng; hai tay c\u00f3 th\u1ec3 dang sang hai b\u00ean ho\u1eb7c \u0111\u1eb7t tho\u1ea3i m\u00e1i.<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 20-30 gi\u00e2y, h\u00edt th\u1edf ch\u1eadm v\u00e0 \u0111\u1ec1u r\u1ed3i tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u; \u0111\u1ed5i b\u00ean v\u00e0 l\u1eb7p l\u1ea1i.<\/p>\n

Ng\u01b0\u1eddi t\u1eadp kh\u00f4ng c\u1ea7n c\u1ed1 \u00e9p \u0111\u1ea7u g\u1ed1i ch\u1ea1m gi\u01b0\u1eddng, ch\u1ec9 xoay \u0111\u1ebfn ph\u1ea1m vi t\u1ea1o c\u1ea3m gi\u00e1c c\u0103ng nh\u1eb9, d\u1ec5 ch\u1ecbu \u1edf v\u00f9ng l\u01b0ng v\u00e0 h\u00f4ng.<\/p>\n

2. K\u00e9o gi\u00e3n c\u01a1 vai v\u00e0 ng\u1ef1c<\/strong><\/h3>\n

Ng\u1ed3i l\u00e0m vi\u1ec7c, s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c c\u00fai ng\u01b0\u1eddi trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 khi\u1ebfn v\u00f9ng vai, c\u1ed5 v\u00e0 ng\u1ef1c d\u1ec5 b\u1ecb c\u0103ng m\u1ecfi. \u0110\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n nh\u1eb9 gi\u00fap m\u1edf r\u1ed9ng ph\u1ea7n th\u00e2n tr\u00ean, t\u1eeb \u0111\u00f3 t\u1ea1o c\u1ea3m gi\u00e1c th\u01b0 th\u00e1i, d\u1ec5 ch\u1ecbu h\u01a1n.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng th\u1eb3ng, \u0111\u01b0a hai tay ra ph\u00eda sau, c\u00f3 th\u1ec3 \u0111an c\u00e1c ng\u00f3n tay v\u00e0o nhau ho\u1eb7c kh\u00f4ng.<\/p>\n

– Nh\u1eb9 nh\u00e0ng k\u00e9o hai tay ra sau trong khi m\u1edf r\u1ed9ng ng\u1ef1c, \u0111\u1ed3ng th\u1eddi h\u1ea1 vai xu\u1ed1ng, tr\u00e1nh nh\u00fan vai l\u00ean g\u1ea7n tai; n\u1ebfu c\u1ea3m th\u1ea5y kh\u00f3 ch\u1ecbu \u1edf vai, kh\u00f4ng c\u1ea7n \u0111\u01b0a tay ra qu\u00e1 xa.<\/p>\n

– Gi\u1eef kho\u1ea3ng 15-30 gi\u00e2y, h\u00edt th\u1edf \u0111\u1ec1u r\u1ed3i th\u1ea3 l\u1ecfng.<\/p>\n

3. K\u00e9o gi\u00e3n g\u00e2n kheo \u1edf t\u01b0 th\u1ebf n\u1eb1m<\/strong><\/h3>\n
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Trong qu\u00e1 tr\u00ecnh k\u00e9o gi\u00e3n g\u00e2n kheo, n\u1ebfu c\u1ea3m th\u1ea5y c\u0103ng qu\u00e1 m\u1ee9c, h\u00e3y h\u1ea1 ch\u00e2n xu\u1ed1ng m\u1ed9t ch\u00fat. \u1ea2nh minh h\u1ecda AI.<\/p>\n

Nh\u00f3m c\u01a1 ph\u00eda sau \u0111\u00f9i c\u00f3 th\u1ec3 tr\u1edf n\u00ean c\u0103ng sau khi \u0111i b\u1ed9, t\u1eadp luy\u1ec7n ho\u1eb7c ng\u1ed3i l\u00e2u. Thay v\u00ec g\u1eadp ng\u01b0\u1eddi s\u00e2u khi \u0111\u1ee9ng, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y \u1edf t\u01b0 th\u1ebf n\u1eb1m \u0111\u1ec3 d\u1ec5 ki\u1ec3m so\u00e1t bi\u00ean \u0111\u1ed9 k\u00e9o gi\u00e3n h\u01a1n.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– N\u1eb1m ng\u1eeda, co ch\u00e2n tr\u00e1i, \u0111\u1eb7t b\u00e0n ch\u00e2n tr\u00e1i tr\u00ean gi\u01b0\u1eddng.<\/p>\n

– T\u1eeb t\u1eeb n\u00e2ng ch\u00e2n ph\u1ea3i l\u00ean, d\u00f9ng hai tay gi\u1eef ph\u00eda sau \u0111\u00f9i ph\u1ea3i ho\u1eb7c d\u00f9ng kh\u0103n qu\u1ea5n quanh b\u00e0n ch\u00e2n ph\u1ea3i \u0111\u1ec3 h\u1ed7 tr\u1ee3, nh\u1eb9 nh\u00e0ng du\u1ed7i ch\u00e2n ph\u1ea3i h\u01b0\u1edbng l\u00ean tr\u00ean cho \u0111\u1ebfn khi c\u1ea3m th\u1ea5y c\u0103ng v\u1eeba ph\u1ea3i \u1edf m\u1eb7t sau \u0111\u00f9i.<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf 15-30 gi\u00e2y r\u1ed3i h\u1ea1 ch\u00e2n ph\u1ea3i xu\u1ed1ng, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean, co ch\u00e2n ph\u1ea3i v\u00e0 th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi ch\u00e2n tr\u00e1i.<\/p>\n

Trong qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n, kh\u00f4ng c\u1ea7n c\u1ed1 du\u1ed7i th\u1eb3ng ch\u00e2n ho\u00e0n to\u00e0n. N\u1ebfu c\u1ea3m th\u1ea5y c\u0103ng qu\u00e1 m\u1ee9c, h\u00e3y h\u1ea1 ch\u00e2n xu\u1ed1ng m\u1ed9t ch\u00fat ho\u1eb7c gi\u1ea3m th\u1eddi gian gi\u1eef t\u01b0 th\u1ebf.<\/p>\n

4. T\u01b0 th\u1ebf n\u1eb1m \u00f4m g\u1ed1i gi\u00fap th\u01b0 gi\u00e3n v\u00f9ng l\u01b0ng d\u01b0\u1edbi<\/strong><\/h3>\n

\u0110\u1ed9ng t\u00e1c n\u00e0y \u0111\u01a1n gi\u1ea3n, kh\u00f4ng \u0111\u00f2i h\u1ecfi nhi\u1ec1u s\u1ee9c v\u00e0 c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n tr\u00ean gi\u01b0\u1eddng tr\u01b0\u1edbc khi t\u1eaft \u0111\u00e8n. Khi \u0111\u01b0a \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda ng\u1ef1c, v\u00f9ng h\u00f4ng v\u00e0 l\u01b0ng \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, \u0111\u1ed3ng th\u1eddi t\u1ea1o c\u1ea3m gi\u00e1c th\u1ea3 l\u1ecfng cho c\u01a1 th\u1ec3.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– N\u1eb1m ng\u1eeda, co hai \u0111\u1ea7u g\u1ed1i v\u00e0 t\u1eeb t\u1eeb \u0111\u01b0a v\u1ec1 ph\u00eda ng\u1ef1c.<\/p>\n

– D\u00f9ng hai tay \u00f4m nh\u1eb9 ph\u1ea7n c\u1eb3ng ch\u00e2n ho\u1eb7c ph\u00eda sau \u0111\u00f9i, gi\u1eef \u0111\u1ea7u v\u00e0 vai th\u01b0 gi\u00e3n tr\u00ean gi\u01b0\u1eddng.<\/p>\n

– H\u00edt v\u00e0o ch\u1eadm, th\u1edf ra t\u1eeb t\u1eeb trong khi gi\u1eef t\u01b0 th\u1ebf kho\u1ea3ng 20-30 gi\u00e2y.<\/p>\n

Kh\u00f4ng c\u1ea7n k\u00e9o \u0111\u1ea7u g\u1ed1i th\u1eadt s\u00e1t ng\u1ef1c ho\u1eb7c \u00e9p m\u1ea1nh b\u1eb1ng tay, n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y v\u00f9ng l\u01b0ng d\u01b0\u1edbi d\u1ec5 ch\u1ecbu, c\u00f3 th\u1ec3 gi\u1eef nguy\u00ean t\u01b0 th\u1ebf th\u00eam v\u00e0i nh\u1ecbp th\u1edf tr\u01b0\u1edbc khi t\u1eeb t\u1eeb du\u1ed7i ch\u00e2n tr\u1edf l\u1ea1i.<\/p>\n

5. G\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng gi\u00fap th\u01b0 gi\u00e3n \u0111\u00f4i ch\u00e2n<\/strong><\/h3>\n

Sau m\u1ed9t ng\u00e0y ph\u1ea3i \u0111\u1ee9ng ho\u1eb7c \u0111i l\u1ea1i nhi\u1ec1u, ch\u00e2n c\u00f3 th\u1ec3 c\u00f3 c\u1ea3m gi\u00e1c n\u1eb7ng v\u00e0 m\u1ecfi. G\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng l\u00e0 t\u01b0 th\u1ebf nh\u1eb9 nh\u00e0ng, kh\u00f4ng y\u00eau c\u1ea7u c\u01a1 th\u1ec3 ph\u1ea3i v\u1eadn \u0111\u1ed9ng nhi\u1ec1u, ph\u00f9 h\u1ee3p \u0111\u1ec3 th\u1ef1c hi\u1ec7n v\u00e0o cu\u1ed1i ng\u00e0y.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

– N\u1eb1m ng\u1eeda tr\u00ean s\u00e0n ho\u1eb7c tr\u00ean gi\u01b0\u1eddng, \u0111\u01b0a h\u00f4ng l\u1ea1i g\u1ea7n t\u01b0\u1eddng.<\/p>\n

– T\u1eeb t\u1eeb n\u00e2ng hai ch\u00e2n l\u00ean v\u00e0 t\u1ef1a v\u00e0o t\u01b0\u1eddng, gi\u1eef ch\u00e2n t\u01b0\u01a1ng \u0111\u1ed1i th\u1eb3ng nh\u01b0ng kh\u00f4ng c\u1ea7n c\u1ed1 du\u1ed7i c\u1ee9ng \u0111\u1ea7u g\u1ed1i; hai tay \u0111\u1eb7t tho\u1ea3i m\u00e1i d\u1ecdc theo th\u00e2n, th\u1ea3 l\u1ecfng vai v\u00e0 c\u1ed5.<\/p>\n

– Gi\u1eef t\u01b0 th\u1ebf trong kho\u1ea3ng 2-5 ph\u00fat, k\u1ebft h\u1ee3p h\u00edt v\u00e0o v\u00e0 th\u1edf ra ch\u1eadm, \u0111\u1ec1u.<\/p>\n

N\u1ebfu c\u1ea3m th\u1ea5y c\u0103ng \u1edf m\u1eb7t sau ch\u00e2n ho\u1eb7c kh\u00f3 ch\u1ecbu \u1edf h\u00f4ng, c\u00f3 th\u1ec3 d\u1ecbch ng\u01b0\u1eddi ra xa t\u01b0\u1eddng m\u1ed9t ch\u00fat v\u00e0 h\u01a1i co \u0111\u1ea7u g\u1ed1i; khi k\u1ebft th\u00fac, t\u1eeb t\u1eeb co ch\u00e2n, xoay ng\u01b0\u1eddi sang m\u1ed9t b\u00ean r\u1ed3i m\u1edbi ng\u1ed3i d\u1eady, tr\u00e1nh \u0111\u1ee9ng l\u00ean qu\u00e1 nhanh.<\/p>\n\n\n\n
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Gi\u00e3n c\u01a1 tr\u01b0\u1edbc khi ng\u1ee7 n\u00ean h\u01b0\u1edbng \u0111\u1ebfn s\u1ef1 th\u01b0 gi\u00e3n thay v\u00ec t\u1eadp luy\u1ec7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao. C\u00e1c \u0111\u1ed9ng t\u00e1c c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n ch\u1eadm, nh\u1eb9 v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t; ch\u1ec9 n\u00ean k\u00e9o \u0111\u1ebfn khi c\u1ea3m th\u1ea5y c\u01a1 c\u0103ng nh\u1eb9, kh\u00f4ng c\u1ed1 \u00e9p c\u01a1 th\u1ec3 v\u00e0o t\u01b0 th\u1ebf s\u00e2u ho\u1eb7c nh\u00fan, gi\u1eadt \u0111\u1ec3 t\u0103ng bi\u00ean \u0111\u1ed9.<\/p>\n

B\u1ea1n n\u00ean h\u1ee3p v\u1edbi nh\u1ecbp th\u1edf ch\u1eadm v\u00e0 \u0111\u1ec1u, \u0111\u1ed3ng th\u1eddi gi\u1eef cho vai, h\u00e0m v\u00e0 c\u00e1c nh\u00f3m c\u01a1 kh\u00f4ng tham gia \u0111\u1ed9ng t\u00e1c \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng. M\u1ed9t bu\u1ed5i gi\u00e3n c\u01a1 kho\u1ea3ng 5-10 ph\u00fat l\u00e0 \u0111\u1ee7, kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i th\u1ef1c hi\u1ec7n t\u1ea5t c\u1ea3 c\u00e1c \u0111\u1ed9ng t\u00e1c trong th\u1eddi gian d\u00e0i.<\/p>\n

N\u1ebfu xu\u1ea5t hi\u1ec7n c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu ho\u1eb7c \u0111au b\u1ea5t th\u01b0\u1eddng, c\u1ea7n d\u1eebng \u0111\u1ed9ng t\u00e1c. Ng\u01b0\u1eddi \u0111ang c\u00f3 ch\u1ea5n th\u01b0\u01a1ng c\u01a1, kh\u1edbp, \u0111au k\u00e9o d\u00e0i ho\u1eb7c c\u1ea7n h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u tr\u01b0\u1edbc khi t\u1ef1 t\u1eadp.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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\n 10 b\u00e0i t\u1eadp gi\u00e3n c\u01a1 n\u00ean th\u1ef1c hi\u1ec7n v\u00e0o bu\u1ed5i s\u00e1ng\n <\/div>\n
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D\u00e0nh v\u00e0i ph\u00fat gi\u00e3n c\u01a1 v\u00e0o bu\u1ed5i s\u00e1ng kh\u00f4ng ch\u1ec9 gi\u00fap xua tan c\u1ea3m gi\u00e1c m\u1ecfi m\u1ec7t m\u00e0 c\u00f2n chu\u1ea9n b\u1ecb cho c\u01a1 th\u1ec3 m\u1ed9t ng\u00e0y v\u1eadn \u0111\u1ed9ng tr\u01a1n tru h\u01a1n, \u0111\u1eb7c bi\u1ec7t v\u1edbi…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/5-dong-tac-gian-co-giup-co-the-thu-gian-truoc-khi-ngu-c78a1790950.html<\/p>\n","protected":false},"excerpt":{"rendered":"

5 \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 nh\u1eb9 gi\u00fap gi\u1ea3m c\u0103ng m\u1ecfi v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n \u0111\u1ec3 c\u01a1 th\u1ec3 d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7. 1. Xoay ng\u01b0\u1eddi khi n\u1eb1m gi\u00fap th\u1ea3 l\u1ecfng l\u01b0ng v\u00e0 h\u00f4ng \u0110\u00e2y l\u00e0 \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 nh\u1eb9 nh\u00e0ng, c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n ngay tr\u00ean gi\u01b0\u1eddng v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng<\/p>\n","protected":false},"author":1,"featured_media":14467,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-14466","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/14466","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14466"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/14466\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/14467"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14466"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14466"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}