B\u00e0i t\u1eadp ch\u1eefa \u0111au kh\u1edbp vai sau ch\u1ea5n th\u01b0\u01a1ng c\u00f3 l\u1ee3i \u00edch g\u00ec?<\/b><\/h2>\n
Vi\u1ec7c \u00e1p d\u1ee5ng c\u00e1c b\u00e0i t\u1eadp \u0111au kh\u1edbp vai sau khi ch\u1ea5n th\u01b0\u01a1ng \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 ph\u1ee5c h\u1ed3i t\u1ed1t. T\u00f9y theo t\u1eebng t\u00ecnh tr\u1ea1ng m\u1ed7i ng\u01b0\u1eddi s\u1ebd c\u00f3 c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n. Song, n\u00f3 v\u1eabn mang l\u1ea1i r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch \u00edch \u0111i\u1ec3n h\u00ecnh nh\u01b0.<\/span><\/p>\n C\u00e1c b\u00e0i t\u1eadp ch\u1eefa \u0111au kh\u1edbp vai<\/strong><\/a> s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh quanh kh\u1edbp vai nhi\u1ec1u h\u01a1n v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u0169ng \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n. Ngo\u00e0i ra, khi t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n c\u0169ng h\u1ea1n ch\u1ebf \u0111au v\u00e0 nh\u1eefng t\u1ed5n th\u01b0\u01a1ng kh\u00e1c \u0111i k\u00e8m.<\/span><\/p>\n S\u1ef1 linh ho\u1ea1t c\u0169ng l\u00e0 m\u1ed9t l\u1ee3i \u00edch r\u1ea5t l\u1edbn khi \u00e1p d\u1ee5ng b\u00e0i t\u1eadp yoga ch\u1eefa \u0111au kh\u1edbp vai. M\u1ed9t s\u1ed1 c\u01a1 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c k\u00e9o c\u0103ng, qua \u0111\u00f3 t\u0103ng kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 tr\u1edf n\u00ean linh ho\u1ea1t h\u01a1n.<\/span><\/p>\n Chi ti\u1ebft c\u00e1c b\u01b0\u1edbc c\u1ee7a b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c \u0111au kh\u1edbp vai cho ng\u01b0\u1eddi b\u1ec7nh b\u1ea3o \u0111\u1ea3m hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i.<\/span><\/p>\n B\u1eaft \u0111\u1ea7u v\u1edbi t\u01b0 th\u1ebf \u0111\u1ee9ng, khom l\u01b0ng nh\u01b0ng tay kh\u00f4ng b\u00e1m v\u00e0o th\u00e0nh gh\u1ebf \u2192 Th\u1ef1c hi\u1ec7n dao \u0111\u1ed9ng tay b\u00ean c\u1ea7n t\u1eadp tr\u01b0\u1edbc, sau r\u1ed3i dao \u0111\u1ed9ng tr\u00f2n \u2192 M\u1ed7i l\u1ea7n t\u1eadp kho\u1ea3ng 5 ph\u00fat, ng\u00e0y th\u1ef1c hi\u1ec7n 2 l\u1ea7n.<\/span><\/p>\n B\u1eaft \u0111\u1ea7u b\u00e0i t\u1eadp \u0111au kh\u1edbp vai b\u1eb1ng t\u01b0 th\u1ebf \u0111\u1ee9ng ho\u1eb7c ng\u1ed3i \u2192 Tay t\u1eadp s\u1ebd ph\u1ea3i v\u1eaft ch\u00e9o tr\u01b0\u1edbc ng\u1ef1c, tay c\u00f2n l\u1ea1i gi\u1eef t\u1ea1i khu v\u1ef1c khu\u1ef7u tay sau \u0111\u00f3 k\u00e9o nh\u1eb9 tay c\u1ea7n t\u1eadp sang ph\u00eda \u0111\u1ed1i di\u1ec7n h\u1ebft m\u1ee9c \u2192 R\u1ed3i k\u00e9o v\u00e0 gi\u1eef trong 15 gi\u00e2y, ngh\u1ec9 v\u00e0 l\u00e0m l\u1ea1i \u2192 M\u1ed9t ng\u00e0y t\u1eadp 2 l\u1ea7n, m\u1ed7i l\u1ea7n 10-14 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n S\u1eed d\u1ee5ng m\u1ed9t chi\u1ebfc g\u1eady nh\u1ecf v\u00e0 n\u1eafm \u1edf \u0111\u1eb1ng sau \u0111\u1ea3m b\u1ea3o hai tay g\u1ea7n nhau \u2192 L\u1ea5y tay kh\u00f4ng b\u1ecb \u0111au k\u00e9o g\u1eady sang m\u1ed9t b\u00ean \u0111\u1ec3 tay \u0111au di chuy\u1ec3n \u0111\u1ed1i di\u1ec7n nhi\u1ec1u nh\u1ea5t c\u00f3 th\u1ec3 \u2192 Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 30 gi\u00e2y, r\u1ed3i ngh\u1ec9 v\u00e0 l\u1eb7p l\u1ea1i \u2192 Ng\u00e0y th\u1ef1c hi\u1ec7n 2-3 l\u1ea7n, m\u1ed7i l\u1ea7n t\u1eeb 10-15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n B\u1eaft \u0111\u1ea7u c\u1ea7m g\u1eady ph\u00eda tr\u01b0\u1edbc b\u1ea3o \u0111\u1ea3m 2 khu\u1ef7u tay vu\u00f4ng g\u00f3c \u2192 Di chuy\u1ec3n g\u1eady sang ph\u00eda b\u00ean tay \u0111au t\u1ed1i \u0111a r\u00f2i gi\u1eef trong 30 gi\u00e2y, sau \u0111\u00f3 tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i \u2192 Ng\u00e0y th\u1ef1c hi\u1ec7n 2 l\u1ea7n v\u00e0 m\u1ed7i l\u1ea7n t\u1eadp t\u1eeb 10 – 15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n >>> Xem th\u00eam: 4 b\u00e0i t\u1eadp ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp vai<\/a> \u0111\u01a1n gi\u1ea3n hi\u1ec7u qu\u1ea3 t\u1ea1i nh\u00e0<\/span><\/strong><\/p><\/blockquote>\n Th\u1ef1c hi\u1ec7n n\u1eb1m nghi\u00eang cho vai b\u00ean \u0111au ph\u00eda b\u00ean d\u01b0\u1edbi, c\u00e1nh tay c\u1ea7n ph\u1ea3i vu\u00f4ng g\u00f3c v\u1edbi ng\u01b0\u1eddi, khu\u1ef7u g\u1ea5p 900 v\u00e0 \u0111\u1ea7u \u0111\u1eb7t tr\u00ean g\u1ed1i sao cho tho\u1ea3i m\u00e1i nh\u1ea5t \u2192 L\u1ea5y tay l\u00e0nh l\u1eb7n h\u1ed7 tr\u1ee3 xoay tay \u0111au v\u00e0 \u00e9p xu\u1ed1ng m\u1eb7t s\u00e0n sao cho kh\u00f4ng g\u00e2y ra \u0111au \u0111\u1edbn \u2192 Gi\u1eef t\u01b0 th\u1ebf n\u00e0y trong 30 gi\u00e2y v\u00e0 th\u01b0 gi\u00e3n ti\u1ebfp 30 gi\u00e2y \u2192 l\u1eb7p l\u1ea1i t\u1eeb 10-15 l\u1ea7n, m\u1ed7i ng\u00e0y t\u1eadp 2 l\u01b0\u1ee3t.<\/span><\/p>\n Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp v\u1eadt l\u00fd tr\u1ecb li\u1ec7u vi\u00eam quanh kh\u1edbp vai n\u00e0y b\u1eb1ng c\u00e1ch l\u1ea5y m\u1ed9t d\u00e2y thun bu\u1ed9c v\u00e0o c\u1ed9t v\u00e0 \u0111\u1ee9ng xa kho\u1ea3ng 3 b\u01b0\u1edbc ch\u00e2n \u2192 D\u00f9ng tay \u0111au k\u00e9o d\u00e2y s\u00e1t v\u1ec1 ph\u00eda th\u00e2n m\u00ecnh \u2192 M\u1ed7i ng\u00e0y t\u1eadp 2 l\u1ea7n t\u1eeb 10-15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n \u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp \u0111au kh\u1edbp vai m\u00e0 b\u1ea1n c\u1ea7n c\u00f3 m\u1ed9t d\u00e2y thun \u2192 Gi\u1eef vai sa cho 90 \u0111\u1ed9 so v\u1edbi th\u00e2n, c\u00e1nh tay c\u0169ng c\u1ea7n 90 \u0111\u1ed9 so v\u1edbi c\u1eb3ng tay, trong khi \u0111\u00f3 c\u1eb3ng tay song song m\u1eb7t s\u00e0n \u2192 Sau \u0111\u00f3 th\u1ef1c hi\u1ec7n xoay khu\u1ef7u tay v\u00e0 c\u1eb3ng tay l\u00ean sao cho c\u1eb3ng tay c\u1ed1 song song v\u1edbi th\u00e2n c\u1ee7a m\u00ecnh. Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf n\u00e0y trong 30 gi\u00e2y r\u1ed3i tr\u1edf l\u1ea1i nh\u01b0 ban \u0111\u1ea7u \u2192 M\u1ed7i ng\u00e0y t\u1eadp 2 l\u1ea7n v\u00e0 m\u1ed7i l\u1ea7n t\u1eeb 10-15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n Ti\u1ebfp t\u1ee5c l\u1ea5y m\u1ed9t d\u00e2y thun \u2192 \u0110\u1ee9ng v\u1edbi t\u01b0 th\u1ebf tay \u0111au c\u1ea7m d\u00e2y sao cho khu\u1ef7u tay vu\u00f4ng g\u00f3c v\u00e0 c\u00e1nh tay s\u00e1t ng\u01b0\u1eddi \u2192 T\u1eeb t\u1eeb k\u00e9o d\u00e2y v\u00e0o ph\u00eda m\u00ecnh v\u00e0 c\u00e1nh tay s\u00e1t v\u1edbi ng\u1ef1c \u2192 Gi\u1eef nguy\u00ean 30 gi\u00e2y r\u1ed3i tr\u1edf l\u1ea1i ban \u0111\u1ea7u \u2192 T\u1eadp ng\u00e0y 2 l\u1ea7n v\u00e0 m\u1ed7i l\u1ea7n t\u1eeb 10-15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n V\u1eabn l\u1ea5y m\u1ed9t d\u00e2y thun \u2192 V\u00e0 tay \u0111au c\u1ea7m d\u00e2y sao cho khu\u1ef7u tay vu\u00f4ng g\u00f3c v\u00e0 c\u00e1nh tay s\u00e1t ng\u01b0\u1eddi \u2192 K\u00e9o d\u00e2y ra ph\u00eda b\u00ean ngo\u00e0i c\u1ee7a th\u00e2n v\u00e0 gi\u1eef 30 gi\u00e2y, th\u01b0 gi\u00e3n sau \u0111\u00f3 tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u \u2192 Ng\u00e0y th\u1ef1c hi\u1ec7n l\u00e0m 2 l\u1ea7n, m\u1ed7i l\u1ea7n t\u1eeb 10-15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n B\u1eaft \u0111\u1ea7u b\u1eb1ng t\u01b0 th\u1ebf ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng \u0111\u1ec1u \u0111\u01b0\u1ee3c v\u00e0 tay du\u1ed7i th\u1eb3ng \u2192 Th\u1ef1c hi\u1ec7n co du\u1ed7i khu\u1ef7u tay kh\u00f4ng, tr\u01b0\u1eddng h\u1ee3p kh\u00f4ng \u0111au th\u00ec t\u1eadp v\u1edbi t\u1ea1 t\u1eeb 1-3 kg \u2192 M\u1ed7i ng\u00e0y t\u1eadp 2 l\u1ea7n v\u00e0 m\u1ed7i l\u1ea7n t\u1eeb 10-15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n Th\u1ef1c hi\u1ec7n n\u00e2ng c\u00e1nh tay l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3, trong khi \u0111\u00f3 khu\u1ef7u tay \u1edf th\u1ebf \u0111\u1ee9ng ho\u1eb7c ng\u1ed3i \u0111\u1ec1u \u0111\u01b0\u1ee3c \u2192 Khu\u1ef7u tay du\u1ed7i th\u1eb3ng v\u00e0 gi\u1eef trong 30 gi\u00e2y. Ho\u00e0n to\u00e0n d\u00f9ng t\u1ea1 1-3kg \u2192 M\u1ed7i ng\u00e0y t\u1eadp 2 l\u1ea7n v\u00e0 m\u1ed7i l\u1ea7n t\u1eeb 10-15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n >>> Xem th\u00eam: Vi\u00eam quanh kh\u1edbp vai<\/a>: Nguy\u00ean nh\u00e2n, d\u1ea5u hi\u1ec7u, c\u00e1ch \u0111i\u1ec1u tr\u1ecb c\u1ea7n bi\u1ebft<\/span><\/strong><\/p><\/blockquote>\n Th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf \u0111\u1ee9ng, m\u1ed9t tay b\u00e1m gi\u01b0\u1eddng v\u00e0 tay \u0111au c\u00f2n l\u1ea1i bu\u00f4ng th\u1eb3ng \u2192 Dang c\u00e1nh tay \u0111au l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3 trong 30 gi\u00e2y r\u1ed3i sau \u0111\u00f3 t\u1eeb t\u1eeb tr\u1edf l\u1ea1i ban \u0111\u1ea7u \u2192 L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c t\u1eeb 10-15 l\u1ea7n, ng\u00e0y th\u1ef1c hi\u1ec7n 2 l\u01b0\u1ee3t.<\/span><\/p>\n T\u01b0 th\u1ebf c\u1ee7a b\u00e0i t\u1eadp gi\u1ea3m \u0111au kh\u1edbp vai l\u00e0 n\u1eb1m s\u1ea5p \u2192 Sau \u0111\u00f3 c\u1ed1 g\u1eafng n\u00e2ng hai vai l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3 r\u1ed3i gi\u1eef 30 gi\u00e2y, r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng \u2192 Th\u1ef1c hi\u1ec7n l\u1ea1i m\u1ed7i ng\u00e0y 2 l\u1ea7n v\u00e0 m\u1ed7i l\u1ea7n 15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n B\u00e0i t\u1eadp n\u00e0y b\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c n\u1eb1m s\u1ea5p \u1edf m\u00e9p gi\u01b0\u1eddng \u0111\u1ec3 tay \u0111au c\u00f3 th\u1ec3 di \u0111\u1ed9ng \u0111\u01b0\u1ee3c t\u1ef1 do h\u01a1n v\u00e0 c\u1ea7m t\u1ea1i t\u1eeb 1-3kg \u2192 Sau \u0111\u00f3 n\u00e2ng vai l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3 r\u1ed3i gi\u1eef trong 30 gi\u00e2y v\u00e0 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng \u2192 Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c 15 l\u1ea7n v\u00e0 m\u1ed7i ng\u00e0y n\u00ean t\u1eadp 2 l\u01b0\u1ee3t.<\/span><\/p>\n B\u00e0i t\u1eadp \u0111au kh\u1edbp vai n\u00e0y c\u0169ng s\u1ebd th\u1ef1c hi\u1ec7n n\u1eb1m s\u00e1t m\u00e9p gi\u01b0\u1eddng \u2192 Tay th\u1eb3ng dang ngang l\u00ean cao nh\u1ea5t c\u00f3 th\u1ec3 v\u00e0 gi\u1eef trong 30 gi\u00e2y. N\u1ebfu nh\u01b0 kh\u00f4ng \u0111au c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u1ea7m t\u1ea1i t\u1eeb 1-3kg \u2192 Sau \u0111\u00f3 tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u v\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 15 l\u1ea7n, m\u1ed7i ng\u00e0y n\u00ean t\u1eadp 2 l\u01b0\u1ee3t.<\/span><\/p>\n Th\u1ef1c hi\u1ec7n b\u1eb1ng t\u01b0 th\u1ebf n\u1eb1m ng\u1eeda, trong \u0111\u00f3 c\u00e1nh tay s\u1ebd c\u1ea7n vu\u00f4ng g\u00f3c v\u1edbi ng\u01b0\u1eddi v\u00e0 khi n\u00e0y c\u1eb3ng tay c\u1ea7n vu\u00f4ng g\u00f3c v\u1edbi c\u00e1nh tay \u2192 Dao \u0111\u1ed9ng \u0111\u1ec3 \u0111\u01b0a c\u1eb3ng tay xu\u1ed1ng ph\u00eda d\u01b0\u1edbi v\u00e0 gi\u1eef 30 gi\u00e2y, sau \u0111\u00f3 t\u1eeb t\u1eeb xoay c\u1eb3ng tay l\u00ean tr\u00ean cao nh\u1ea5t \u2192 Tr\u1edf v\u1ec1 v\u1ecb tr\u00ed ban \u0111\u1ea7u r\u1ed3i th\u1ef1c hi\u1ec7n 15 l\u1ea7n m\u1ed7i l\u01b0\u1ee3t, m\u1ed7i ng\u00e0y t\u1eadp 2 l\u01b0\u1ee3t.<\/span><\/p>\n B\u00e0i t\u1eadp \u0111au kh\u1edbp vai \u0111\u00f2i h\u1ecfi ng\u01b0\u1eddi t\u1eadp c\u1ea7n c\u00f3 t\u01b0 th\u1ebf n\u1eb1m nghi\u00eang v\u00e0 tay \u0111au \u0111\u1ec3 b\u00ean ph\u00eda tr\u00ean v\u1edbi khu\u1ef7u tay g\u1ea5p sao cho c\u1eb3ng tay ph\u00eda tr\u01b0\u1edbc b\u1ee5ng \u2192 Ti\u1ebfp t\u1ee5c th\u1ef1c hi\u1ec7n xoay khu\u1ef7u tay \u0111\u1ec3 \u0111\u01b0a c\u1eb3ng tay l\u00ean cao nh\u1ea5t r\u1ed3i gi\u1eef trong 30 gi\u00e2y v\u00e0 t\u1eeb t\u1eeb h\u1ea1 xu\u1ed1ng. Tr\u01b0\u1eddng h\u1ee3p tay kh\u00f4ng \u0111au c\u00f3 th\u1ec3 d\u00f9ng t\u1ea1 1-3kg \u2192 M\u1ed7i ng\u00e0y t\u1eadp 2 l\u01b0\u1ee3t v\u00e0 m\u1ed7i l\u01b0\u1ee3t l\u00e0 15 \u0111\u1ed9ng t\u00e1c.<\/span><\/p>\n C\u1ea7n th\u1ef1c hi\u1ec7n v\u1edbi t\u01b0 th\u1ebf n\u1eb1m nghi\u00eang \u0111\u1ec3 tay \u0111au b\u00ean d\u01b0\u1edbi, c\u00e1nh tay xu\u00f4i tr\u01b0\u1edbc ng\u1ef1c nh\u01b0ng ph\u1ea3i \u0111\u1ea3m b\u1ea3o khu\u1ef7u tay vu\u00f4ng g\u00f3c \u0111\u1ed3ng th\u1eddi c\u1eb3ng tay n\u00ean \u0111\u1eb7t d\u01b0\u1edbi m\u1eb7t gi\u01b0\u1eddng \u2192\u00a0 Xoay c\u1eb3ng tay t\u1eeb t\u1ed1n v\u1ec1 ph\u00eda ng\u1ef1c v\u00e0 gi\u1eef trong 30 gi\u00e2y cu\u1ed1i c\u00f9ng l\u00e0 tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u \u2192 M\u1ed9t ng\u00e0y t\u1eadp 2 l\u01b0\u1ee3t v\u00e0 m\u1ed7i l\u01b0\u1ee3t l\u00e0 15 l\u1ea7n.<\/span><\/p>\n \u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u0111au kh\u1edbp vai n\u00e0y th\u00ec s\u1ebd c\u00f3 2 tr\u01b0\u1eddng h\u1ee3p c\u1ee5 th\u1ec3:<\/span><\/p>\n K\u00e9o c\u0103ng kh\u1edbp vai ph\u00eda sau s\u1ebd b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch \u0111\u1ec3 tay \u0111au ra ph\u00eda sau l\u01b0ng v\u00e0 c\u1ea7m m\u1ed9t \u0111\u1ea7u kh\u0103n. \u0110\u1ea7u kh\u0103n c\u00f2n l\u1ea1i s\u1ebd l\u1ea5y tay l\u00e0nh n\u1eafm v\u00e0 cho ra ph\u00eda tr\u00ean vai ho\u1eb7c \u0111\u1ec9nh \u0111\u1ea7u \u2192 L\u1ea5y tay tr\u00ean k\u00e9o c\u0103ng \u0111\u1ec3 kh\u1edbp vai \u0111au \u0111\u01b0\u1ee3c k\u00e9o c\u0103ng nh\u1ea5t v\u1ec1 ph\u00eda tr\u00ean v\u00e0 gi\u1eef 30 gi\u00e2y r\u1ed3i sau \u0111\u00f3 t\u1eeb t\u1eeb tr\u1edf l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u \u2192 Cu\u1ed1i c\u00f9ng l\u00e0 l\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c 2 l\u01b0\u1ee3t m\u1ed7i ng\u00e0y, m\u1ed7i l\u01b0\u1ee3t 15 l\u1ea7n.<\/span><\/p>\n V\u1edbi t\u01b0 th\u1ebf k\u00e9o c\u0103ng vai tr\u01b0\u1edbc th\u00ec ng\u01b0\u1eddi t\u1eadp c\u0169ng c\u1ea7n th\u1ef1c hi\u1ec7n b\u01b0\u1edbc \u0111\u1ea7u t\u01b0\u01a1ng t\u1ef1, tuy nhi\u00ean vai \u0111au c\u1ea7n cho ph\u00eda tr\u00ean \u2192 Th\u1ef1c hi\u1ec7n k\u00e9o vai \u0111au xu\u1ed1ng ph\u00eda d\u01b0\u1edbi v\u1edbi m\u1ee5c \u0111\u00edch l\u00e0m k\u00e9o c\u0103ng vai \u0111au r\u1ed3i gi\u1eef trong 30 gi\u00e2y v\u00e0 tr\u1edf l\u1ea1i ban \u0111\u1ea7u \u2192 Th\u1ef1c hi\u1ec7n m\u1ed7i ng\u00e0y 2 l\u01b0\u1ee3t v\u00e0 m\u1ed7i l\u01b0\u1ee3t 15 l\u1ea7n.<\/span><\/p>\n \u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c b\u00e0i t\u1eadp \u0111au kh\u1edbp vai v\u1edbi t\u01b0\u1eddng th\u00ec m\u1ecdi ng\u01b0\u1eddi n\u00ean quay m\u1eb7t v\u00e0o t\u01b0\u1eddng, \u0111\u01b0a b\u00e0n tay c\u1ea7n t\u1eadp l\u00ean t\u01b0\u1eddng sao cho khu\u1ef7u ph\u1ea3i th\u1eb3ng \u2192 Di chuy\u1ec3n hay b\u00f2 ng\u00f3n tay tr\u00ean t\u01b0\u01a1ng l\u00ean cao nh\u1ea5t \u0111\u1ec3 c\u01a1 vai \u0111\u01b0\u1ee3c k\u00e9o c\u0103ng sau \u0111\u00f3 gi\u1eef trong 30 gi\u00e2y v\u00e0 tr\u1edf l\u1ea1i t\u1eeb t\u1eeb \u2192 M\u1ed7i ng\u00e0y ng\u01b0\u1eddi t\u1eadp c\u1ea7n c\u00f3 2 l\u01b0\u1ee3t v\u00e0 m\u1ed7i l\u01b0\u1ee3t l\u00e0 15 l\u1ea7n.<\/span><\/p>\n Khi chu\u1ea9n b\u1ecb ho\u1eb7c \u0111ang \u00e1p d\u1ee5ng b\u00e0i t\u1eadp \u0111au kh\u1edbp vai th\u00ec ng\u01b0\u1eddi t\u1eadp c\u0169ng n\u00ean l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec1u sau \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng k\u1ebft qu\u1ea3 m\u00ecnh \u0111\u1ea1t \u0111\u01b0\u1ee3c lu\u00f4n t\u1ed1t nh\u1ea5t.<\/span><\/p>\n Tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n c\u1ea7n ph\u1ea3i \u0111\u01b0\u1ee3c tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia hay b\u00e1c s\u0129. \u0110\u1ed3ng th\u1eddi th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt \u0111\u1ec3 gi\u1ea3m thi\u1ec3u c\u00e1c ch\u1ea5n th\u01b0\u01a1ng n\u1eb7ng hay bi\u1ebfn ch\u1ee9ng. Ngo\u00e0i ra, c\u00f2n h\u1ed7 tr\u1ee3 ng\u01b0\u1eddi b\u1ec7nh nhanh ch\u00f3ng l\u1ea5y l\u1ea1i kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng.<\/span><\/p>\n Ng\u01b0\u1eddi t\u1eadp c\u1ea7n l\u1eafng nghe t\u00ecnh tr\u1ea1ng c\u1ee7a ch\u00ednh b\u1ea3n th\u00e2n m\u00ecnh. Tr\u01b0\u1eddng h\u1ee3p n\u1ebfu nh\u01b0 \u0111au th\u00ec kh\u00f4ng n\u00ean \u00e1p d\u1ee5ng b\u00e0i t\u1eadp \u0111au kh\u1edbp vai. Ho\u1eb7c khi t\u1eadp luy\u1ec7n m\u00e0 c\u1ea3m th\u1ea5y \u0111au \u0111\u1edbn hay tri\u1ec7u ch\u1ee9ng kh\u00e1c th\u00ec n\u00ean d\u1eebng l\u1ea1i.<\/span><\/p>\n C\u00f3 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng t\u1ed1t nh\u1ea5t \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh. S\u1eed d\u1ee5ng t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i ch\u1ea5t b\u00e9o, \u0111\u01b0\u1eddng, \u0111\u1ea1m, vitamin v\u00e0 c\u1ea3 kho\u00e1ng ch\u1ea5t \u0111\u1ec1u \u0111\u1ea7y \u0111\u1ee7. Qua \u0111\u00f3, gi\u00fap qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c di\u1ec5n ra t\u1ed1t h\u01a1n.<\/span><\/p>\n![\"C\u00f3](\"https:\/\/i0.wp.com\/iccare.com.vn\/wp-content\/uploads\/2024\/08\/loi-ich-khi-thuc-hien-bai-tap-dau-khop-vai.jpg?resize=700%2C394&ssl=1\")
H\u01b0\u1edbng d\u1eabn c\u00e1c b\u00e0i t\u1eadp \u0111au kh\u1edbp vai t\u1eeb A-Z<\/b><\/h2>\n
B\u00e0i t\u1eadp dao \u0111\u1ed9ng c\u00e1nh tay<\/b><\/h3>\n
B\u00e0i t\u1eadp v\u1eaft tay tr\u01b0\u1edbc ng\u1ef1c<\/b><\/h3>\n
B\u00e0i t\u1eadp xoay trong v\u1edbi g\u1eady<\/b><\/h3>\n
B\u00e0i t\u1eadp xoay ngo\u00e0i v\u1edbi g\u1eady<\/b><\/h3>\n
K\u00e9o c\u0103ng t\u01b0 th\u1ebf n\u1eb1m<\/b><\/h3>\n
Ch\u00e8o thuy\u1ec1n<\/b><\/h3>\n
![\"B\u00e0i](\"https:\/\/i0.wp.com\/iccare.com.vn\/wp-content\/uploads\/2024\/08\/bai-tap-dau-khop-vai-tu-the-cheo-thuyen.jpg?resize=700%2C596&ssl=1\")
Xoay ngo\u00e0i dang c\u00e1nh tay<\/b><\/h3>\n
Xoay trong kh\u00e9p c\u00e1nh tay<\/b><\/h3>\n
Xoay ngo\u00e0i v\u1edbi c\u00e1nh tay kh\u00e9p<\/b><\/h3>\n
Co khu\u1ef7u<\/b><\/h3>\n
Du\u1ed7i khu\u1ef7u<\/b><\/h3>\n
K\u00e9o c\u0103ng c\u01a1 thang<\/b><\/h3>\n
B\u00e0i t\u1eadp x\u01b0\u01a1ng b\u1ea3 vai<\/b><\/h3>\n
![\"B\u00e0i](\"https:\/\/i0.wp.com\/iccare.com.vn\/wp-content\/uploads\/2024\/08\/bai-tap-xuong-ba-vai.webp?resize=700%2C459&ssl=1\")
Co k\u00e9o kh\u1edbp vai<\/b><\/h3>\n
Du\u1ed7i vai ngang<\/b><\/h3>\n
Xoay trong – Ngo\u00e0i t\u01b0 th\u1ebf n\u1eb1m<\/b><\/h3>\n
Xoay ngo\u00e0i vai t\u01b0 th\u1ebf n\u1eb1m nghi\u00eang<\/b><\/h3>\n
Xoay trong t\u01b0 th\u1ebf n\u1eb1m nghi\u00eang<\/b><\/h3>\n
T\u1eadp v\u1edbi kh\u0103n<\/b><\/h3>\n
![\"B\u00e0i](\"https:\/\/i0.wp.com\/iccare.com.vn\/wp-content\/uploads\/2024\/08\/bai-tap-dau-khop-vai-voi-khan-cho-hieu-qua-tich-cuc.webp?resize=700%2C394&ssl=1\")
T\u1eadp v\u1edbi t\u01b0\u1eddng<\/b><\/h3>\n
M\u1ed9t s\u1ed1 l\u01b0u \u00fd khi s\u1eed d\u1ee5ng b\u00e0i t\u1eadp \u0111au kh\u1edbp vai<\/b><\/h2>\n