{"id":6951,"date":"2026-07-28T00:17:20","date_gmt":"2026-07-27T17:17:20","guid":{"rendered":"https:\/\/useful.vn\/?p=6951"},"modified":"2026-07-28T00:17:20","modified_gmt":"2026-07-27T17:17:20","slug":"giam-mo-bung-voi-10-tu-the-yoga-don-gian-moi-ngay","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=6951","title":{"rendered":"Gi\u1ea3m m\u1ee1 b\u1ee5ng v\u1edbi 10 t\u01b0 th\u1ebf yoga \u0111\u01a1n gi\u1ea3n m\u1ed7i ng\u00e0y"},"content":{"rendered":"
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\n M\u1ee1 b\u1ee5ng kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn v\u00f3c d\u00e1ng m\u00e0 c\u00f2n l\u00e0 y\u1ebfu t\u1ed1 nguy c\u01a1 c\u1ee7a h\u1ed9i ch\u1ee9ng chuy\u1ec3n h\u00f3a, kh\u00e1ng insulin v\u00e0 b\u1ec7nh tim m\u1ea1ch… <\/strong><\/h2>\n

Kh\u00f4ng \u00edt ng\u01b0\u1eddi t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 nh\u01b0ng v\u00f9ng b\u1ee5ng v\u1eabn kh\u00f4ng thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3, m\u1ed9t ph\u1ea7n v\u00ec b\u1ecf qua y\u1ebfu t\u1ed1 hormone. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y, ng\u01b0\u1eddi t\u1eadp yoga \u0111\u1ec1u \u0111\u1eb7n c\u00f3 v\u00f2ng eo v\u00e0 t\u1ef7 s\u1ed1 eo h\u00f4ng gi\u1ea3m r\u00f5 r\u1ec7t so v\u1edbi nh\u00f3m kh\u00f4ng t\u1eadp, \u0111\u1eb7c bi\u1ec7t khi k\u1ebft h\u1ee3p v\u1edbi b\u00e0i t\u1eadp th\u1edf.\u00a0<\/p>\n

C\u01a1 ch\u1ebf ch\u00ednh kh\u00f4ng ph\u1ea3i l\u00e0 \u0111\u1ed1t calo tr\u1ef1c ti\u1ebfp, m\u00e0 l\u00e0 gi\u1ea3m cortisol – hormone stress c\u00f3 th\u1ec3 k\u00edch th\u00edch t\u00edch l\u0169y m\u1ee1 b\u1ee5ng ngay c\u1ea3 khi b\u1ea1n kh\u00f4ng \u0103n nhi\u1ec1u.\u00a0<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 10 t\u01b0 th\u1ebf yoga hi\u1ec7u qu\u1ea3 cho v\u00f9ng b\u1ee5ng, t\u1eeb \u0111\u01a1n gi\u1ea3n \u0111\u1ebfn n\u00e2ng cao, c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed7i ng\u00e0y t\u1ea1i nh\u00e0:<\/p>\n

1. T\u01b0 th\u1ebf yoga t\u1ea5m v\u00e1n (Phalakasana)<\/strong><\/h3>\n

– B\u1eaft \u0111\u1ea7u b\u1eb1ng t\u01b0 th\u1ebf ch\u1ed1ng tay – hai b\u00e0n tay \u0111\u1eb7t th\u1eb3ng d\u01b0\u1edbi vai, c\u00e1c ng\u00f3n tay x\u00f2e r\u1ed9ng.\u00a0<\/p>\n

– B\u01b0\u1edbc hai ch\u00e2n ra ph\u00eda sau cho \u0111\u1ebfn khi c\u01a1 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng t\u1eeb \u0111\u1ec9nh \u0111\u1ea7u \u0111\u1ebfn g\u00f3t ch\u00e2n.\u00a0<\/p>\n

– K\u00e9o r\u1ed1n v\u00e0o ph\u00eda c\u1ed9t s\u1ed1ng, gi\u1eef h\u00f4ng kh\u00f4ng nh\u00f4 l\u00ean ho\u1eb7c v\u00f5ng xu\u1ed1ng.\u00a0<\/p>\n

– Th\u1edf \u0111\u1ec1u trong 5 \u0111\u1ebfn 10 nh\u1ecbp r\u1ed3i h\u1ea1 g\u1ed1i xu\u1ed1ng th\u1ea3m.\u00a0<\/p>\n

T\u01b0 th\u1ebf t\u1ea5m v\u00e1n k\u00edch ho\u1ea1t \u0111\u1ed3ng th\u1eddi c\u01a1 b\u1ee5ng ngang, c\u01a1 th\u1eb3ng b\u1ee5ng v\u00e0 c\u01a1 ch\u00e9o b\u00ean trong – ba nh\u00f3m c\u01a1 t\u1ea1o n\u00ean th\u00e0nh b\u1ee5ng v\u1eefng ch\u1eafc. \u0110\u00e2y l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a m\u1ecdi ch\u01b0\u01a1ng tr\u00ecnh t\u0103ng c\u01b0\u1eddng c\u01a1 l\u00f5i.<\/p>\n

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\"T\u01b0<\/span><\/div>\n
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<\/div>\n<\/div>\n<\/div>\n<\/div>\n

T\u01b0 th\u1ebf t\u1ea5m v\u00e1n. (\u1ea2nh AI)<\/p>\n

2. T\u01b0 th\u1ebf thuy\u1ec1n (Navasana)<\/strong><\/h3>\n

– Ng\u1ed3i tr\u00ean th\u1ea3m, g\u1eadp g\u1ed1i, sau \u0111\u00f3 ng\u1ea3 ng\u01b0\u1eddi ra sau nh\u1eb9 nh\u00e0ng v\u00e0 n\u00e2ng hai ch\u00e2n l\u00ean, gi\u1eef c\u1eb3ng ch\u00e2n song song v\u1edbi s\u00e0n \u1edf m\u1ee9c ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, ho\u1eb7c du\u1ed7i th\u1eb3ng ho\u00e0n to\u00e0n \u1edf g\u00f3c 45 \u0111\u1ed9 khi \u0111\u00e3 quen.\u00a0<\/p>\n

– Hai tay du\u1ed7i th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc song song v\u1edbi m\u1eb7t \u0111\u1ea5t, gi\u1eef l\u01b0ng th\u1eb3ng kh\u00f4ng g\u00f9.\u00a0<\/p>\n

– Gi\u1eef trong 5 nh\u1ecbp th\u1edf r\u1ed3i h\u1ea1 ch\u00e2n xu\u1ed1ng.\u00a0<\/p>\n

– L\u1eb7p l\u1ea1i 3 \u0111\u1ebfn 5 l\u1ea7n.\u00a0<\/p>\n

Navasana l\u00e0 t\u01b0 th\u1ebf k\u00edch ho\u1ea1t tr\u1ef1c ti\u1ebfp nh\u1ea5t v\u00e0o l\u1edbp c\u01a1 b\u1ee5ng s\u00e2u, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 b\u1ee5ng ngang v\u00e0 c\u01a1 g\u1ea5p h\u00f4ng, t\u1ea1o ra l\u1ef1c c\u0103ng t\u1eeb trong ra ngo\u00e0i gi\u00fap b\u1ee5ng tr\u1edf n\u00ean ph\u1eb3ng v\u00e0 s\u0103n ch\u1eafc h\u01a1n theo th\u1eddi gian.<\/p>\n

3. T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang (Bhujangasana)<\/strong><\/h3>\n

– N\u1eb1m s\u1ea5p, \u0111\u1eb7t hai l\u00f2ng b\u00e0n tay xu\u1ed1ng th\u1ea3m, g\u1ea7n vai.\u00a0<\/p>\n

– T\u1eeb t\u1eeb h\u00edt v\u00e0o v\u00e0 n\u00e2ng ph\u1ea7n th\u00e2n tr\u00ean l\u00ean, du\u1ed7i hai tay, \u0111\u1ea9y ng\u1ef1c v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 l\u00ean cao.\u00a0<\/p>\n

– Gi\u1eef h\u00f4ng v\u00e0 ch\u00e2n \u00e1p s\u00e1t s\u00e0n.\u00a0<\/p>\n

– Ng\u1eeda c\u1ed5 nh\u1eb9 nh\u00e0ng nh\u00ecn l\u00ean, gi\u1eef 20 \u0111\u1ebfn 30 gi\u00e2y r\u1ed3i h\u1ea1 xu\u1ed1ng.\u00a0<\/p>\n

T\u01b0 th\u1ebf n\u00e0y k\u00e9o c\u0103ng v\u00f9ng b\u1ee5ng theo chi\u1ec1u d\u1ecdc, k\u00edch th\u00edch n\u1ed9i t\u1ea1ng b\u1ee5ng ho\u1ea1t \u0111\u1ed9ng v\u00e0 h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a. C\u01a1 l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u1ed9t s\u1ed1ng c\u0169ng \u0111\u01b0\u1ee3c t\u0103ng c\u01b0\u1eddng qua b\u00e0i t\u1eadp n\u00e0y, gi\u00e1n ti\u1ebfp c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf \u0111\u1ee9ng v\u00e0 l\u00e0m b\u1ee5ng tr\u00f4ng ph\u1eb3ng h\u01a1n ngay t\u1eeb \u00e1nh m\u1eaft \u0111\u1ea7u ti\u00ean.<\/p>\n

4. T\u01b0 th\u1ebf c\u00e1i cung (Dhanurasana)<\/strong><\/h3>\n

– N\u1eb1m s\u1ea5p, g\u1eadp hai g\u1ed1i v\u00e0 \u0111\u01b0a tay ra sau n\u1eafm l\u1ea5y m\u1eaft c\u00e1 ch\u00e2n.\u00a0<\/p>\n

– V\u1eeba h\u00edt v\u00e0o v\u1eeba n\u00e2ng ng\u1ef1c v\u00e0 \u0111\u00f9i l\u00ean kh\u1ecfi s\u00e0n, k\u00e9o ch\u00e2n l\u00ean cao \u0111\u1ed3ng th\u1eddi m\u1edf r\u1ed9ng ng\u1ef1c (c\u01a1 th\u1ec3 l\u00fac n\u00e0y cong nh\u01b0 chi\u1ebfc cung, ch\u1ec9 c\u00f2n ph\u1ea7n b\u1ee5ng ti\u1ebfp x\u00fac m\u1eb7t th\u1ea3m).<\/p>\n

– Gi\u1eef trong 15 \u0111\u1ebfn 20 gi\u00e2y, th\u1edf b\u00ecnh th\u01b0\u1eddng, r\u1ed3i h\u1ea1 xu\u1ed1ng.\u00a0<\/p>\n

Dhanurasana k\u00e9o c\u0103ng to\u00e0n b\u1ed9 m\u1eb7t tr\u01b0\u1edbc c\u01a1 th\u1ec3 t\u1eeb c\u1ed5 tay \u0111\u1ebfn m\u1eaft c\u00e1 ch\u00e2n, \u0111\u1ed3ng th\u1eddi t\u1ea1o \u00e1p l\u1ef1c l\u00ean v\u00f9ng b\u1ee5ng, h\u1ed7 tr\u1ee3 gi\u1ea3m \u0111\u1ea7y h\u01a1i v\u00e0 k\u00edch th\u00edch c\u01a1 quan ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c\u00f3 th\u1ec3 d\u00f9ng d\u00e2y yoga qu\u1ea5n quanh c\u1ed5 ch\u00e2n thay cho vi\u1ec7c t\u1ef1 n\u1eafm tay.<\/p>\n

\"T\u01b0<\/span><\/p>\n

T\u01b0 th\u1ebf c\u00e1i cung. (\u1ea2nh AI)<\/p>\n

5. T\u01b0 th\u1ebf c\u00e1i c\u00e0y (Halasana)<\/strong><\/h3>\n

– N\u1eb1m ng\u1eeda, hai tay \u0111\u1eb7t d\u1ecdc theo th\u00e2n.\u00a0<\/p>\n

– T\u1eeb t\u1eeb n\u00e2ng hai ch\u00e2n l\u00ean th\u1eb3ng \u0111\u1ee9ng, r\u1ed3i ti\u1ebfp t\u1ee5c \u0111\u01b0a ch\u00e2n qua \u0111\u1ea7u cho \u0111\u1ebfn khi m\u0169i ch\u00e2n ch\u1ea1m ho\u1eb7c g\u1ea7n ch\u1ea1m s\u00e0n ph\u00eda sau \u0111\u1ea7u.\u00a0<\/p>\n

– Hai tay c\u00f3 th\u1ec3 \u0111\u1eb7t l\u00ean l\u01b0ng \u0111\u1ec3 \u0111\u1ee1 ho\u1eb7c gi\u1eef th\u1eb3ng d\u01b0\u1edbi th\u1ea3m.\u00a0<\/p>\n

– Gi\u1eef trong 10 \u0111\u1ebfn 15 gi\u00e2y, th\u1edf \u0111\u1ec1u, r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 ch\u00e2n v\u1ec1.\u00a0<\/p>\n

Halasana \u0111\u01b0\u1ee3c \u0111\u00e1nh gi\u00e1 cao trong vi\u1ec7c gi\u1ea3m m\u1ee1 v\u00f9ng b\u1ee5ng, eo v\u00e0 h\u00f4ng. T\u01b0 th\u1ebf n\u00e0y t\u00e1c \u0111\u1ed9ng m\u1ea1nh l\u00ean tuy\u1ebfn gi\u00e1p do v\u00f9ng c\u1ed5 \u0111\u01b0\u1ee3c c\u0103ng du\u1ed7i, h\u1ed7 tr\u1ee3 \u0111i\u1ec1u ti\u1ebft qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t. Ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u1ed5 ho\u1eb7c huy\u1ebft \u00e1p cao n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n.<\/p>\n

6. T\u01b0 th\u1ebf chi\u1ebfn binh I (Virabhadrasana I)<\/strong><\/h3>\n

– \u0110\u1ee9ng th\u1eb3ng, b\u01b0\u1edbc m\u1ed9t ch\u00e2n d\u00e0i v\u1ec1 ph\u00eda tr\u01b0\u1edbc, g\u1eadp g\u1ed1i tr\u01b0\u1edbc vu\u00f4ng g\u00f3c, ch\u00e2n sau gi\u1eef th\u1eb3ng v\u1edbi g\u00f3t ch\u00e2n \u00e9p xu\u1ed1ng s\u00e0n.\u00a0<\/p>\n

– Hai tay \u0111\u01b0a l\u00ean cao, l\u00f2ng b\u00e0n tay \u00fap v\u00e0o nhau, m\u1eaft nh\u00ecn l\u00ean.\u00a0<\/p>\n

– Gi\u1eef 30 gi\u00e2y r\u1ed3i \u0111\u1ed5i ch\u00e2n.<\/p>\n

Chi\u1ebfn binh I kh\u00f4ng tr\u1ef1c ti\u1ebfp nh\u1eafm v\u00e0o b\u1ee5ng nh\u01b0ng t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n to\u00e0n th\u00e2n, n\u00e2ng nh\u1ecbp tim v\u00e0 k\u00edch ho\u1ea1t c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng v\u00e0 c\u01a1 l\u00f5i \u0111\u1ed3ng th\u1eddi. Nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c gi\u1eef c\u00e1c t\u01b0 th\u1ebf \u0111\u1ee9ng nh\u01b0 th\u1ebf n\u00e0y trong yoga t\u1ea1o ra s\u1ee9c b\u1ec1n c\u01a1 h\u1ecdc t\u01b0\u01a1ng t\u1ef1 t\u1eadp t\u1ea1 nh\u1eb9, qua \u0111\u00f3 t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c v\u00e0 \u0111\u1ea9y cao t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t khi ngh\u1ec9 ng\u01a1i.<\/p>\n

7. T\u01b0 th\u1ebf g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc (Paschimottanasana)<\/strong><\/h3>\n

– Ng\u1ed3i th\u1eb3ng tr\u00ean th\u1ea3m, hai ch\u00e2n du\u1ed7i th\u1eb3ng tr\u01b0\u1edbc m\u1eb7t.<\/p>\n

– H\u00edt v\u00e0o v\u00e0 v\u01b0\u01a1n tay l\u00ean cao, sau \u0111\u00f3 th\u1edf ra v\u00e0 g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, c\u1ed1 g\u1eafng \u0111\u01b0a ng\u1ef1c v\u1ec1 ph\u00eda \u0111\u00f9i v\u00e0 tay ch\u1ea1m b\u00e0n ch\u00e2n ho\u1eb7c c\u1ed5 ch\u00e2n.\u00a0<\/p>\n

– Gi\u1eef l\u01b0ng th\u1eb3ng nh\u1ea5t c\u00f3 th\u1ec3, tr\u00e1nh g\u00f9 l\u01b0ng.\u00a0<\/p>\n

– Duy tr\u00ec t\u01b0 th\u1ebf t\u1eeb 1 \u0111\u1ebfn 2 ph\u00fat v\u1edbi h\u01a1i th\u1edf s\u00e2u \u0111\u1ec1u.\u00a0<\/p>\n

Paschimottanasana n\u00e9n nh\u1eb9 v\u00f9ng b\u1ee5ng v\u00e0 k\u00edch th\u00edch c\u00e1c c\u01a1 quan ti\u00eau h\u00f3a, h\u1ed7 tr\u1ee3 gi\u1ea3m \u0111\u1ea7y h\u01a1i v\u00e0 c\u1ea3i thi\u1ec7n nhu \u0111\u1ed9ng ru\u1ed9t. T\u01b0 th\u1ebf n\u00e0y c\u0169ng gi\u1ea3m cortisol th\u00f4ng qua h\u01a1i th\u1edf ch\u1eadm, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 c\u01a1 th\u1ec3 gi\u1ea3m t\u00edch l\u0169y m\u1ee1 t\u1ea1ng theo th\u1eddi gian.<\/p>\n

8. T\u01b0 th\u1ebf xo\u1eafn v\u1eb7n n\u1eb1m ng\u1eeda (Supta Matsyendrasana)<\/strong><\/h3>\n

– N\u1eb1m ng\u1eeda, g\u1eadp g\u1ed1i ph\u1ea3i v\u00e0 k\u00e9o sang b\u00ean tr\u00e1i, hai tay dang r\u1ed9ng, \u0111\u1ea7u quay v\u1ec1 b\u00ean ph\u1ea3i.\u00a0<\/p>\n

– Th\u1edf s\u00e2u v\u00e0 gi\u1eef trong 30 \u0111\u1ebfn 60 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean.\u00a0<\/p>\n

T\u01b0 th\u1ebf xo\u1eafn v\u1eb7n m\u00e1t xa nh\u1eb9 nh\u00e0ng c\u00e1c c\u01a1 quan ti\u00eau h\u00f3a t\u1eeb b\u00ean trong, gi\u00fap gi\u1ea3i ph\u00f3ng kh\u00ed t\u00edch t\u1ee5, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng gan v\u00e0 k\u00edch th\u00edch nhu \u0111\u1ed9ng ru\u1ed9t. Theo y h\u1ecdc th\u1ec3 thao, c\u00e1c t\u01b0 th\u1ebf xo\u1eafn ng\u01b0\u1eddi khi k\u1ebft h\u1ee3p v\u1edbi h\u01a1i th\u1edf c\u00f3 ki\u1ec3m so\u00e1t c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m, h\u1ea1 th\u1ea5p n\u1ed3ng \u0111\u1ed9 cortisol v\u00e0 t\u1ea1o m\u00f4i tr\u01b0\u1eddng n\u1ed9i ti\u1ebft thu\u1eadn l\u1ee3i cho vi\u1ec7c ti\u00eau m\u1ee1 t\u1ea1ng.<\/p>\n

\"T\u01b0<\/span><\/p>\n

T\u01b0 th\u1ebf xo\u1eafn v\u1eb7n n\u1eb1m ng\u1eeda. (\u1ea2nh AI)<\/p>\n

9. T\u01b0 th\u1ebf c\u00e1i c\u1ea7u (Setu Bandhasana)<\/strong><\/h3>\n

– N\u1eb1m ng\u1eeda, g\u1eadp g\u1ed1i, hai b\u00e0n ch\u00e2n \u0111\u1eb7t ph\u1eb3ng tr\u00ean s\u00e0n c\u00e1ch h\u00f4ng b\u1eb1ng chi\u1ec1u r\u1ed9ng vai.\u00a0<\/p>\n

– Hai tay \u0111\u1eb7t xu\u00f4i theo th\u00e2n ho\u1eb7c n\u1eafm l\u1ea5y nhau d\u01b0\u1edbi l\u01b0ng.\u00a0<\/p>\n

– T\u1eeb t\u1eeb n\u00e2ng h\u00f4ng l\u00ean cho \u0111\u1ebfn khi \u0111\u00f9i, b\u1ee5ng v\u00e0 ng\u1ef1c t\u1ea1o th\u00e0nh m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng.\u00a0<\/p>\n

– Si\u1ebft c\u01a1 m\u00f4ng v\u00e0 c\u01a1 l\u00f5i trong su\u1ed1t th\u1eddi gian gi\u1eef t\u01b0 th\u1ebf, kho\u1ea3ng 20 \u0111\u1ebfn 30 gi\u00e2y, r\u1ed3i h\u1ea1 xu\u1ed1ng nh\u1eb9 nh\u00e0ng.<\/p>\n

Setu Bandhasana k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng l\u1edbn, c\u01a1 l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u01a1 l\u00f5i ph\u1ea7n sau, \u0111\u1ed3ng th\u1eddi k\u00edch th\u00edch tuy\u1ebfn gi\u00e1p nh\u1edd ph\u1ea7n ng\u1ef1c \u0111\u01b0\u1ee3c m\u1edf r\u1ed9ng. Tuy\u1ebfn gi\u00e1p ho\u1ea1t \u0111\u1ed9ng t\u1ed1t h\u01a1n \u0111\u1ed3ng ngh\u0129a v\u1edbi qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t \u0111\u01b0\u1ee3c \u0111i\u1ec1u ti\u1ebft hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

10. T\u01b0 th\u1ebf l\u1ea1c \u0111\u00e0 (Ustrasana)<\/strong><\/h3>\n

– Qu\u1ef3 tr\u00ean th\u1ea3m, hai g\u1ed1i r\u1ed9ng b\u1eb1ng h\u00f4ng.\u00a0<\/p>\n

– T\u1eeb t\u1eeb ng\u1ea3 ng\u01b0\u1eddi ra sau, \u0111\u01b0a hai tay t\u00ecm g\u00f3t ch\u00e2n, ng\u1ef1c m\u1edf r\u1ed9ng, c\u1ed5 th\u1ea3 l\u1ecfng t\u1ef1 nhi\u00ean.\u00a0<\/p>\n

– Gi\u1eef trong 15 \u0111\u1ebfn 20 gi\u00e2y v\u1edbi h\u01a1i th\u1edf s\u00e2u r\u1ed3i t\u1eeb t\u1eeb ng\u1ed3i th\u1eb3ng tr\u1edf l\u1ea1i.<\/p>\n

Ustrasana k\u00e9o c\u0103ng to\u00e0n b\u1ed9 m\u1eb7t tr\u01b0\u1edbc c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng b\u1ee5ng, m\u1edf r\u1ed9ng l\u1ed3ng ng\u1ef1c v\u00e0 k\u00edch th\u00edch tuy\u1ebfn t\u1ee5y c\u00f9ng c\u00e1c c\u01a1 quan ti\u00eau h\u00f3a. T\u01b0 th\u1ebf n\u00e0y \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch cho nh\u1eefng ai ng\u1ed3i l\u00e0m vi\u1ec7c nhi\u1ec1u gi\u1edd li\u1ec1n v\u00ec n\u00f3 \u0111\u1ed1i tr\u1ecdng v\u1edbi t\u01b0 th\u1ebf c\u00fai g\u1eadp th\u01b0\u1eddng th\u1ea5y, ph\u1ee5c h\u1ed3i \u0111\u1ed9 cong t\u1ef1 nhi\u00ean c\u1ee7a c\u1ed9t s\u1ed1ng v\u00e0 gi\u1ea3m c\u0103ng th\u1eb3ng t\u00edch t\u1ee5 \u1edf v\u00f9ng c\u01a1 th\u1eaft l\u01b0ng.<\/p>\n\n\n\n
\n

\u0110\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, n\u00ean t\u1eadp \u00edt nh\u1ea5t 3 \u0111\u1ebfn 5 bu\u1ed5i m\u1ed7i tu\u1ea7n. M\u1ed7i bu\u1ed5i t\u1eeb 20 \u0111\u1ebfn 30 ph\u00fat v\u00e0 lu\u00f4n k\u1ebft h\u1ee3p v\u1edbi h\u01a1i th\u1edf c\u00f3 ch\u1ee7 \u0111\u00edch. Yoga kh\u00f4ng \u0111\u1ed1t m\u1ee1 theo ngh\u0129a tr\u1ef1c ti\u1ebfp b\u1eb1ng c\u00e1ch t\u1ea1o th\u00e2m h\u1ee5t calo l\u1edbn, nh\u01b0ng t\u00e1c \u0111\u1ed9ng c\u1ee7a n\u00f3 l\u00ean hormone cortisol – \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c t\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng n\u1ed9i ti\u1ebft gi\u00fap m\u1ee1 b\u1ee5ng kh\u00f3 t\u00edch t\u1ee5 v\u00e0 d\u1ec5 ti\u00eau hao h\u01a1n. K\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n b\u1eb1ng v\u00e0 gi\u1ea5c ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, th\u00f3i quen t\u1eadp yoga m\u1ed7i ng\u00e0y l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch ti\u1ebfp c\u1eadn b\u1ec1n v\u1eefng nh\u1ea5t \u0111\u1ec3 c\u00f3 v\u00f2ng eo thon g\u1ecdn v\u00e0 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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\"7<\/div>\n
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\n 7 t\u01b0 th\u1ebf yoga \u0111\u01a1n gi\u1ea3n gi\u00fap gi\u1ea3m m\u1ee1 b\u1ee5ng\n <\/div>\n
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M\u1ee1 b\u1ee5ng kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn v\u00f3c d\u00e1ng m\u00e0 c\u00f2n li\u00ean quan ch\u1eb7t ch\u1ebd t\u1edbi s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a. Th\u1ef1c h\u00e0nh c\u00e1c t\u01b0 th\u1ebf yoga \u0111\u01a1n gi\u1ea3n n\u00e0y m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 h\u1ed7…<\/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\/giam-mo-bung-voi-10-tu-the-yoga-don-gian-moi-ngay-c78a1781365.html<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u1ee1 b\u1ee5ng kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn v\u00f3c d\u00e1ng m\u00e0 c\u00f2n l\u00e0 y\u1ebfu t\u1ed1 nguy c\u01a1 c\u1ee7a h\u1ed9i ch\u1ee9ng chuy\u1ec3n h\u00f3a, kh\u00e1ng insulin v\u00e0 b\u1ec7nh tim m\u1ea1ch… Kh\u00f4ng \u00edt ng\u01b0\u1eddi t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 nh\u01b0ng v\u00f9ng b\u1ee5ng v\u1eabn kh\u00f4ng thay \u0111\u1ed5i \u0111\u00e1ng k\u1ec3, m\u1ed9t ph\u1ea7n v\u00ec b\u1ecf qua y\u1ebfu t\u1ed1 hormone. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho<\/p>\n","protected":false},"author":1,"featured_media":6952,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-6951","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\/6951","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=6951"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/6951\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/6952"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}