{"id":2455,"date":"2024-06-22T15:12:15","date_gmt":"2024-06-22T08:12:15","guid":{"rendered":"https:\/\/homiq.com.vn\/?p=2455"},"modified":"2024-07-20T02:38:04","modified_gmt":"2024-07-19T19:38:04","slug":"tu-the-tam-van-nghieng","status":"publish","type":"post","link":"https:\/\/homiq.com.vn\/?p=2455","title":{"rendered":"T\u01af TH\u1ebe T\u1ea4M V\u00c1N NGHI\u00caNG"},"content":{"rendered":"<h2 style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">1. Th\u00f4ng tin v\u1ec1 t\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang<\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Ph\u1ea7n quan tr\u1ecdng nh\u1ea5t trong luy\u1ec7n t\u1eadp Vasisthasana (T\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang) ngo\u00e0i vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u00e1nh tay v\u00e0 vai ho\u1eb7c s\u1eed d\u1ee5ng c\u01a1 l\u00f5i m\u00e0 c\u00f2n l\u00e0 h\u1ecdc c\u00e1ch\u00a0c\u0103n ch\u1ec9nh\u00a0c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u1ed9t s\u1ed1ng. M\u1eb7c d\u00f9 m\u1ecdi t\u01b0 th\u1ebf yoga c\u1ea7n t\u1eadp trung v\u00e0o s\u1ef1 li\u00ean k\u1ebft c\u1ee7a c\u01a1 th\u1ec3, T\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang th\u00ec c\u1ea7n s\u1ef1 ch\u00fa \u00fd h\u01a1n n\u1eefa v\u1ec1 \u0111i\u1ec1u n\u00e0y, v\u00ec c\u01a1 th\u1ec3 ph\u1ea3i gi\u1eef th\u0103ng b\u1eb1ng \u1edf m\u1ed9t b\u00ean vai, c\u1ed5 tay, b\u00e0n ch\u00e2n v\u00e0 h\u00f4ng, v\u00e0 b\u1ea5t k\u1ef3 thay \u0111\u1ed5i n\u00e0o trong c\u1ed9t s\u1ed1ng ho\u1eb7c h\u00f4ng c\u00f3 th\u1ec3 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c kh\u00f3 ch\u1ecbu cho vai v\u00e0 c\u1ed5 tay.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Vi\u1ec7c th\u1ef1c h\u00e0nh Vasisthasana (T\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang) \u0111\u00f3ng vai tr\u00f2 n\u1ec1n t\u1ea3ng v\u00e0 chu\u1ea9n b\u1ecb cho h\u1ecdc vi\u00ean v\u00e0o m\u1ed9t bi\u1ebfn th\u1ec3 kh\u00f3 kh\u0103n h\u01a1n nh\u01b0 Kapinjalasana (T\u01b0 th\u1ebf G\u00e0 \u0111\u1ed3ng) ho\u1eb7c th\u1eadm ch\u00ed b\u1ea5t k\u1ef3 bi\u1ebfn th\u1ec3 n\u00e0o, c\u00f3 th\u1ec3 t\u1ea1o th\u00e0nh m\u1ed9t ph\u1ea7n c\u1ee7a\u00a0chu\u1ed7i yoga\u00a0cho b\u1eafp tay v\u00e0 c\u01a1 tam \u0111\u1ea7u.<\/span><\/p>\n<div style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">T\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang \u0111\u01b0\u1ee3c coi l\u00e0 t\u01b0 th\u1ebf c\u01a1 b\u1ea3n v\u00ec c\u00e1c bi\u1ebfn th\u1ec3 c\u1ee7a t\u01b0 th\u1ebf plank m\u1ed9t b\u00ean c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c b\u1eaft ngu\u1ed3n t\u1eeb t\u01b0 th\u1ebf n\u00e0y. T\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang gi\u00fap t\u0103ng c\u01b0\u1eddng n\u0103ng l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3 v\u00e0 do \u0111\u00f3 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o chu\u1ed7i yoga.<\/span><\/div>\n<div style=\"text-align: justify;\">\n<hr \/>\n<\/div>\n<div style=\"text-align: justify;\">\n<h2><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\"><span id=\"Giai_phau_hoc_%E2%80%93_Anatomy\" class=\"ez-toc-section\"><\/span><span id=\"Anatomy\" class=\"ez-toc-section\"><\/span><span id=\"Anatomy\" class=\"ez-toc-section\"><\/span><span id=\"Anatomy\" class=\"ez-toc-section\"><\/span>2. Gi\u1ea3i ph\u1eabu h\u1ecdc \u2013 Anatomy<\/span><\/h2>\n<div><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">T\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang mang l\u1ea1i l\u1ee3i \u00edch cho c\u00e1c c\u01a1 sau \u0111\u00e2y v\u00e0 do \u0111\u00f3 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c bao g\u1ed3m trong c\u00e1c chu\u1ed7i yoga v\u1edbi tr\u1ecdng t\u00e2m t\u1eadp trung v\u00e0o (c\u00e1c) c\u01a1 t\u01b0\u01a1ng \u1ee9ng:<\/span><\/div>\n<div>\n<ul>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">C\u00e1nh tay v\u00e0 vai<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">C\u01a1 tay tr\u01b0\u1edbc v\u00e0 C\u01a1 tay sau<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">C\u01a1 l\u00f5i (c\u01a1 b\u1ee5ng)<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Ch\u00e2n<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">H\u00f4ng<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div>\n<hr \/>\n<h2 style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">3. C\u00e1ch th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf<\/span><\/h2>\n<ul style=\"text-align: justify;\">\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">B\u1eaft \u0111\u1ea7u trong t\u01b0 th\u1ebf t\u1ea5m v\u00e1n Plank, \u1ea5n m\u1ea1nh qua b\u00e0n tay v\u1edbi hai vai th\u1eb3ng h\u00e0ng tr\u00ean c\u1ed5 tay.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Gi\u1eef cho c\u01a1 l\u00f5i v\u00e0 ch\u00e2n tham gia v\u00e0o, xoay c\u1ea3 hai g\u00f3t ch\u00e2n sang ph\u1ea3i.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Ch\u1ed3ng b\u00e0n ch\u00e2n tr\u00e1i l\u00ean ph\u00eda tr\u00ean b\u00e0n ch\u00e2n ph\u1ea3i.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">K\u00e9o hai ch\u00e2n l\u1ea1i v\u1edbi nhau v\u00e0 \u0111\u1ea9y ra qua b\u00e0n ch\u00e2n.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Nh\u1ea5n tay ph\u1ea3i xu\u1ed1ng v\u00e0 n\u00e2ng tay tr\u00e1i l\u00ean. Gi\u1eef b\u1ee5ng d\u01b0\u1edbi tham gia v\u00e0o v\u00e0 x\u01b0\u01a1ng \u0111u\u00f4i d\u00e0i.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Nh\u00ecn l\u00ean b\u00e0n tay, ho\u1eb7c ph\u00eda tr\u01b0\u1edbc b\u1ea1n.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">T\u1eadp luy\u1ec7n \u0111\u1ec3 gi\u1eef t\u01b0 th\u1ebf trong 5 nh\u1ecbp th\u1edf.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">\u0110\u1ec3 ra kh\u1ecfi t\u01b0 th\u1ebf, th\u1edf ra h\u1ea1 tay tr\u00e1i xu\u1ed1ng v\u00e0 xoay ch\u00e2n tr\u1edf l\u1ea1i v\u1ecb tr\u00ed Plank.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">L\u1eb7p l\u1ea1i \u1edf ph\u00eda b\u00ean kia.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/homiq.com.vn\/wp-content\/uploads\/2024\/06\/448696696_865786762235620_1538773118167574832_n.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2524\" src=\"https:\/\/homiq.com.vn\/wp-content\/uploads\/2024\/06\/448696696_865786762235620_1538773118167574832_n.png\" alt=\"\" width=\"1080\" height=\"1112\" \/><\/a><\/p>\n<hr \/>\n<h2 style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\"><span id=\"Loi_khuyen_cho_nguoi_moi_bat_dau\" class=\"ez-toc-section\"><\/span><span id=\"Beginners_tips\" class=\"ez-toc-section\"><\/span><span id=\"Beginners_tips\" class=\"ez-toc-section\"><\/span><span id=\"Beginners_tips\" class=\"ez-toc-section\"><\/span>4. L\u1eddi khuy\u00ean cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/h2>\n<ul style=\"text-align: justify;\">\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Gi\u1eef \u0111\u1ea7u g\u1ed1i th\u1ea5p h\u01a1n tr\u00ean s\u00e0n \u0111\u1ec3 h\u1ed7 tr\u1ee3 b\u1ea1n trong khi b\u1ea1n x\u00e2y d\u1ef1ng s\u1ee9c m\u1ea1nh \u1edf c\u00e1nh tay v\u00e0 c\u01a1 l\u00f5i.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Ho\u1eb7c thay v\u00ec x\u1ebfp ch\u1ed3ng hai b\u00e0n ch\u00e2n, h\u00e3y t\u00e1ch ch\u00fang ra m\u1ed9t ch\u00fat \u0111\u1ec3 c\u1ea1nh ngo\u00e0i c\u1ee7a b\u00e0n ch\u00e2n ph\u1ea3i v\u00e0 c\u1ea1nh trong c\u1ee7a b\u00e0n ch\u00e2n tr\u00e1i \u0111\u1ec1u n\u1eb1m tr\u00ean s\u00e0n. Ho\u1eb7c co ch\u00e2n \u1edf tr\u00ean v\u00e0 \u0111\u1eb7t b\u00e0n ch\u00e2n ph\u1eb3ng tr\u00ean s\u00e0n tr\u01b0\u1edbc m\u1eb7t b\u1ea1n \u2013 gi\u1eef ch\u00e2n d\u01b0\u1edbi th\u1ea5p th\u1eb3ng nh\u01b0 trong T\u1ea5m v\u00e1n nghi\u00eang to\u00e0n ph\u1ea7n.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Nh\u1ea5n m\u1ea1nh qua b\u00e0n tay s\u1ebd gi\u00fap b\u1ea1n nh\u1eb9 h\u01a1n \u1edf ph\u1ea7n th\u00e2n tr\u00ean. \u0110\u00e2y l\u00e0 hi\u1ec7u \u1ee9ng ph\u1ea3n l\u1ef1c.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">\u00c9p hai ch\u00e2n l\u1ea1i v\u1edbi nhau \u0111\u1ec3 gi\u1eef cho ch\u00fang m\u1ea1nh m\u1ebd v\u00e0 g\u1eafn k\u1ebft.<\/span><\/li>\n<\/ul>\n<hr \/>\n<h2 style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\"><span id=\"Loi_ich\" class=\"ez-toc-section\"><\/span><span id=\"Benefits\" class=\"ez-toc-section\"><\/span><span id=\"Benefits\" class=\"ez-toc-section\"><\/span><span id=\"Benefits\" class=\"ez-toc-section\"><\/span>5. L\u1ee3i \u00edch<\/span><\/h2>\n<ul style=\"text-align: justify;\">\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">\u0110\u00e2y l\u00e0 m\u1ed9t t\u01b0 th\u1ebf tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u00e1nh tay, l\u00f5i v\u00e0 ch\u00e2n.<\/span><\/li>\n<li><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">N\u00f3 c\u0169ng ki\u1ec3m tra s\u1ef1 c\u00e2n b\u1eb1ng, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung.<\/span><\/li>\n<\/ul>\n<hr \/>\n<h3 style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\"><span id=\"Nhung_dieu_can_luu_y\" class=\"ez-toc-section\"><\/span><span id=\"Watch_out_for\" class=\"ez-toc-section\"><\/span><span id=\"Watch_out_for\" class=\"ez-toc-section\"><\/span><span id=\"Watch_out_for\" class=\"ez-toc-section\"><\/span>6. Nh\u1eefng \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd<\/span><\/h3>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">Gi\u1eef vai th\u1eb3ng h\u00e0ng tr\u00ean c\u1ed5 tay v\u00e0 nh\u1ea5n g\u1ed1c ng\u00f3n tay xu\u1ed1ng, \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u1ed5 tay.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-family: 'times new roman', times, serif; font-size: 100%;\">N\u1ebfu kh\u1edbp khu\u1ef7u tay,qu\u00e1 linh ho\u1ea1t b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n gi\u1eef cho c\u00e1nh tay c\u1ee7a m\u00ecnh h\u01a1i co \u0111\u1ec3 tr\u00e1nh m\u1edf r\u1ed9ng qu\u00e1 m\u1ee9c.<\/span><\/li>\n<\/ul>\n<p>(T\u1ed5ng h\u1ee3p)<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>1. Th\u00f4ng tin v\u1ec1 t\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang Ph\u1ea7n quan tr\u1ecdng nh\u1ea5t trong luy\u1ec7n t\u1eadp Vasisthasana (T\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang) ngo\u00e0i vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho c\u00e1nh tay v\u00e0 vai ho\u1eb7c s\u1eed d\u1ee5ng c\u01a1 l\u00f5i m\u00e0 c\u00f2n l\u00e0 h\u1ecdc c\u00e1ch\u00a0c\u0103n ch\u1ec9nh\u00a0c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u1ed9t s\u1ed1ng. M\u1eb7c d\u00f9 m\u1ecdi t\u01b0 th\u1ebf<\/p>\n","protected":false},"author":3,"featured_media":2524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1,203],"tags":[],"class_list":["post-2455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chua-phan-loai","category-goc-suc-khoe"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>T\u01af TH\u1ebe T\u1ea4M V\u00c1N NGHI\u00caNG - HomiQ Group<\/title>\n<meta name=\"description\" content=\"T\u01b0 th\u1ebf t\u1ea5m v\u00e1n nghi\u00eang \u0111\u01b0\u1ee3c coi l\u00e0 t\u01b0 th\u1ebf c\u01a1 b\u1ea3n v\u00ec c\u00e1c bi\u1ebfn th\u1ec3 c\u1ee7a t\u01b0 th\u1ebf plank m\u1ed9t b\u00ean c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c b\u1eaft ngu\u1ed3n t\u1eeb t\u01b0 th\u1ebf n\u00e0y. 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