Ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ch\u00f3ng m\u1eb7t n\u00ean h\u1ea1n ch\u1ebf th\u1ef1c ph\u1ea9m nhi\u1ec1u \u0111\u01b0\u1eddng, mu\u1ed1i, r\u01b0\u1ee3u bia; t\u0103ng c\u01b0\u1eddng c\u00e1c lo\u1ea1i rau tr\u00e1i c\u00e2y, th\u1ecbt b\u00f2, heo,… gi\u00e0u vitamin.<\/figcaption><\/figure>\nVi\u1ec7c b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng cho c\u01a1 th\u1ec3 l\u00e0 r\u1ea5t quan tr\u1ecdng, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C nh\u01b0 cam, qu\u00fdt, khoai lang, c\u1ee7 c\u1ea3i tr\u1eafng, c\u0169ng nh\u01b0 vitamin B6 c\u00f3 trong th\u1ecbt g\u00e0, th\u1ecbt heo, c\u00e1 ng\u1eeb, ng\u0169 c\u1ed1c, \u0111\u1eadu, chu\u1ed1i, v\u00e0 c\u1ea3i b\u00f3 x\u00f4i b\u01a1.<\/span><\/p>\nL\u01b0u \u00fd tr\u00e1nh c\u00e1c ch\u1ea5t k\u00edch th\u00edch nh\u01b0 \u0111\u1ed3 u\u1ed1ng c\u00f3 c\u1ed3n v\u00e0 c\u00e0 ph\u00ea c\u0169ng nh\u01b0 \u0111\u1ed3 ng\u1ecdt. Nh\u1eefng ch\u1ea5t n\u00e0y c\u00f3 th\u1ec3 l\u00e0m t\u00ecnh tr\u1ea1ng c\u1ee7a b\u1ea1n tr\u1edf n\u00ean t\u1ed3i t\u1ec7 h\u01a1n.<\/span><\/p>\nC\u00e1c b\u00e0i t\u1eadp t\u1ea1i nh\u00e0<\/span><\/h3>\nT\u01b0 th\u1ebf chu\u1ea9n b\u1ecb: \u0110\u1ec3 chu\u1ea9n b\u1ecb, b\u1ea1n \u0111\u1ee9ng th\u1eb3ng, hai b\u00e0n ch\u00e2n song song c\u00e1ch nhau m\u1ed9t kho\u1ea3ng b\u1eb1ng vai, v\u00e0 hai tay bu\u00f4ng l\u1ecfng.<\/span><\/p>\nTh\u1ef1c hi\u1ec7n: Khi b\u1eaft \u0111\u1ea7u, h\u00edt th\u1edf s\u00e2u, khi\u1ebfn b\u1ee5ng d\u01b0\u1edbi h\u00f3p l\u1ea1i v\u00e0 t\u1eeb t\u1eeb n\u00e2ng cao ph\u1ea7n ng\u1ef1c. \u0110\u1ed3ng th\u1eddi, h\u01b0\u1edbng \u0111\u1ed1t s\u1ed1ng l\u00ean cao v\u00e0 hai tay v\u01b0\u01a1n l\u00ean qua \u0111\u1ea7u, k\u1eb9p s\u00e1t mang tai. H\u00e3y gi\u1eef khu\u1ef7u tay th\u1eb3ng v\u00e0 th\u1ea3 l\u1ecfng. Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong kho\u1ea3ng 1-3 ph\u00fat, sau \u0111\u00f3 h\u00edt th\u1edf \u0111\u1ec1u. R\u1ed3i t\u1eeb t\u1eeb th\u1edf ra, h\u1ea1 hai tay xu\u1ed1ng v\u00e0 th\u1ea3 l\u1ecfng.<\/span><\/p>\nC\u00e1c b\u00e0i t\u1eadp yoga \u0111\u01a1n gi\u1ea3n d\u01b0\u1edbi \u0111\u00e2y c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c ch\u1eefa tr\u1ecb ch\u00f3ng m\u1eb7t. B\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n kho\u1ea3ng 30 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 gi\u1ea3m thi\u1ec3u c\u00e1c tri\u1ec7u ch\u1ee9ng kh\u00f3 ch\u1ecbu khi b\u1ecb ch\u00f3ng m\u1eb7t v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng n\u00e0y t\u00e1i ph\u00e1t.<\/span><\/p>\nTuy nhi\u00ean, n\u1ebfu b\u1ea1n g\u1eb7p c\u00e1c tri\u1ec7u ch\u1ee9ng nh\u01b0 s\u1ed1t, m\u1ea5t th\u1ecb gi\u00e1c, y\u1ebfu \u0111u\u1ed1i \u1edf ch\u00e2n tay, ho\u1eb7c c\u00f3 c\u1ea3m gi\u00e1c t\u00ea tay ch\u00e2n, \u0111au ng\u1ef1c… th\u00ec c\u00f3 th\u1ec3 \u0111\u00f3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a c\u00e1c b\u1ec7nh nguy hi\u1ec3m. V\u00ec v\u1eady, b\u1ea1n n\u00ean nhanh ch\u00f3ng \u0111\u1ebfn b\u00e1c s\u0129 \u0111\u1ec3 c\u00f3 bi\u1ec7n ph\u00e1p ch\u1eefa tr\u1ecb k\u1ecbp th\u1eddi.<\/span><\/p>\nC\u00e1ch ph\u00f2ng tr\u01b0\u1eddng h\u1ee3p n\u1eb1m xu\u1ed1ng hay b\u1ecb ch\u00f3ng m\u1eb7t<\/span><\/h2>\n\u0110\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng ch\u00f3i ng\u1ea5t khi n\u1eb1m xu\u1ed1ng, b\u1ea1n n\u00ean tu\u00e2n th\u1ee7 nh\u1eefng bi\u1ec7n ph\u00e1p sau \u0111\u00e2y:<\/span><\/p>\nTr\u00e1nh thay \u0111\u1ed5i t\u01b0 th\u1ebf \u0111\u1ed9t ng\u1ed9t. Thay \u0111\u1ed5i t\u1eeb t\u01b0 th\u1ebf ng\u1ed3i sang n\u1eb1m (v\u00e0 ng\u01b0\u1ee3c l\u1ea1i) n\u00ean di\u1ec5n ra t\u1eeb t\u1eeb v\u00e0 nh\u1eb9 nh\u00e0ng. Ngay c\u1ea3 khi b\u1ea1n mu\u1ed1n xoay ng\u01b0\u1eddi sang m\u1ed9t b\u00ean khi \u0111ang n\u1eb1m, h\u00e3y th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c n\u00e0y ch\u1eadm r\u00e3i \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian th\u00edch nghi.<\/span><\/p>\n