{"id":39129,"date":"2023-12-10T00:38:33","date_gmt":"2023-12-10T00:38:33","guid":{"rendered":"https:\/\/masterskills.org\/blog\/cach-tranh-bi-dau-lung-duoi-khi-chay.html"},"modified":"2023-12-24T21:49:45","modified_gmt":"2023-12-24T14:49:45","slug":"cach-tranh-bi-dau-lung-duoi-khi-chay","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/cach-tranh-bi-dau-lung-duoi-khi-chay.html","title":{"rendered":"C\u00e1ch tr\u00e1nh b\u1ecb \u0111au l\u01b0ng d\u01b0\u1edbi khi ch\u1ea1y"},"content":{"rendered":"
\n

\u0110au l\u01b0ng khi ch\u1ea1y b\u1ed9<\/strong> l\u00e0 v\u1ea5n \u0111\u1ec1 th\u01b0\u1eddng g\u1eb7p \u1edf nhi\u1ec1u ng\u01b0\u1eddi. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n gi\u00fap b\u1ea1n kh\u00f4ng b\u1ecb \u0111au l\u01b0ng khi ch\u1ea1y b\u1ed9<\/strong>.<\/p>\n

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Tr\u01b0\u1edbc khi ch\u1ea1y<\/h2>\n

\u0110i gi\u00e0y ch\u1ea1y tho\u1ea3i m\u00e1i<\/h3>\n

Gi\u00e0y ch\u1ea1y t\u1ed1t l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c gi\u1eef s\u1ee9c kh\u1ecfe khi ch\u1ea1y. N\u1ebfu kh\u00f4ng trang b\u1ecb ph\u00f9 h\u1ee3p, l\u01b0ng c\u1ee7a b\u1ea1n s\u1ebd b\u1ecb \u1ea3nh h\u01b0\u1edfng l\u1edbn. V\u00ec th\u1ebf, h\u00e3y \u0111i gi\u00e0y chuy\u00ean ch\u1ea1y b\u1ed9 v\u1edbi ph\u1ea7n \u0111\u1ebf ch\u1eafc ch\u1eafn v\u00e0 c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m \u00e1p l\u1ef1c cho l\u01b0ng. Ch\u00fang ph\u1ea3i t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i, kh\u00f4ng c\u1ecd v\u00e0o ch\u00e2n v\u00e0 g\u00e2y ph\u1ed3ng r\u1ed9p.<\/p>\n

L\u00e0m \u1ea5m c\u00e1c c\u01a1 tr\u01b0\u1edbc khi ch\u1ea1y<\/h3>\n

Kh\u1edfi \u0111\u1ed9ng l\u00e0m \u1ea5m c\u01a1 th\u1ec3, th\u01b0 gi\u00e3n c\u01a1 b\u1eafp l\u00e0 \u0111i\u1ec1u r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9. Do \u0111\u00f3, \u0111\u1eebng b\u1ecf qua b\u01b0\u1edbc kh\u1edfi \u0111\u1ed9ng trong kho\u1ea3ng 5 t\u1edbi 10 ph\u00fat tr\u01b0\u1edbc khi ch\u1ea1y. B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp ch\u1ed1ng \u0111\u1ea9y, yoga hay k\u00e9o d\u00e3n c\u01a1\u2026<\/p>\n

Du\u1ed7i l\u01b0ng v\u00e0 g\u00e2n kheo sau khi kh\u1edfi \u0111\u1ed9ng<\/h3>\n

C\u00e1c c\u01a1 \u1edf l\u01b0ng v\u00e0 ch\u00e2n b\u1ecb c\u0103ng c\u1ee9ng l\u00e0 nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y \u0111au khi ch\u1ea1y. Sau khi kh\u1edfi \u0111\u1ed9ng, h\u00e3y th\u1ef1c hi\u1ec7n th\u00f3i quen du\u1ed7i c\u01a1 \u0111\u1ec1u \u0111\u1eb7n, \u0111\u1eb7c bi\u1ec7t t\u1eadp trung v\u00e0o c\u01a1 g\u1eadp h\u00f4ng, g\u00e2n kheo & c\u01a1 m\u00f4ng. Gi\u1eef \u0111\u00fang t\u01b0 th\u1ebf c\u00f9ng s\u1ef1 linh ho\u1ea1t c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tr\u00e1nh b\u1ecb \u0111au trong v\u00e0 sau khi ch\u1ea1y.<\/p>\n

T\u01b0 th\u1ebf<\/h2>\n

Gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 vai \u0111\u1ec3 th\u1ea5p, th\u1ea3 l\u1ecfng khi ch\u1ea1y<\/h3>\n

N\u1ebfu ch\u01b0a ch\u1eafc t\u01b0 th\u1ebf ch\u1ea1y c\u1ee7a b\u1ea3n th\u00e2n \u0111\u00e3 \u0111\u00fang hay ch\u01b0a, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn t\u1eeb hu\u1ea5n luy\u1ec7n vi\u00ean c\u00e1 nh\u00e2n.<\/p>\n

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Di chuy\u1ec3n c\u00e1nh tay \u0111\u00fang c\u00e1ch<\/h3>\n

Nh\u00e2n t\u1ed1 n\u00e0y r\u1ea5t quan tr\u1ecdng. N\u00f3 gi\u00fap b\u1ea1n gi\u1eef v\u1eefng phong \u0111\u1ed9 v\u00e0 c\u00f3 th\u1ec3 ch\u1ea1y nhanh h\u01a1n. C\u00e1nh tay n\u00ean duy tr\u00ec \u1edf m\u1ed9t g\u00f3c 90 \u0111\u1ed9. L\u00f2ng b\u00e0n tay v\u00e0 n\u1eafm tay di chuy\u1ec3n nh\u1ecbp nh\u00e0ng t\u1eeb c\u1eb1m sang h\u00f4ng \u0111\u1ec3 \u0111\u1ea9y c\u01a1 th\u1ec3 v\u1ec1 ph\u00eda tr\u01b0\u1edbc. Khu\u1ef7u tay c\u1ea7n s\u00e1t v\u1edbi th\u00e2n, ng\u00f3n tay c\u00e1i h\u01b0\u1edbng l\u00ean tr\u00ean.<\/p>\n

Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng l\u00f2ng b\u00e0n ch\u00e2n \u0111\u1ec3 gi\u1ea3m t\u00e1c \u0111\u1ed9ng l\u00ean l\u01b0ng<\/h3>\n

Nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y s\u1eed d\u1ee5ng k\u1ef9 thu\u1eadt g\u00f3t ch\u00e2n, nh\u01b0ng \u0111i\u1ec1u n\u00e0y th\u1ef1c s\u1ef1 l\u00e0m t\u0103ng t\u00e1c \u0111\u1ed9ng l\u00ean c\u00e1c kh\u1edbp v\u00e0 l\u01b0ng d\u01b0\u1edbi c\u1ee7a b\u1ea1n. Thay v\u00e0o \u0111\u00f3, h\u00e3y s\u1eed d\u1ee5ng k\u1ef9 thu\u1eadt b\u00e0n ch\u00e2n tr\u01b0\u1edbc. \u0110i xu\u1ed1ng b\u1eb1ng l\u00f2ng b\u00e0n ch\u00e2n thay v\u00ec g\u00f3t ch\u00e2n. \u0110i\u1ec1u n\u00e0y l\u00e0m gi\u1ea3m l\u1ef1c t\u00e1c \u0111\u1ed9ng t\u1edbi l\u01b0ng.<\/p>\n

\u00a0<\/div>\n

Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf h\u01a1n c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng cho l\u01b0ng v\u00e0 kh\u1edbp c\u1ee7a b\u1ea1n. N\u1ebfu b\u1ea1n c\u00f3 xu h\u01b0\u1edbng ch\u1ea1y b\u01b0\u1edbc d\u00e0i, h\u00e3y th\u1eed r\u00fat ng\u1eafn s\u1ea3i ch\u00e2n c\u1ee7a b\u1ea1n.<\/p>\n

Th\u00f3i quen t\u1ed1t<\/h2>\n

Ch\u1ea1y tr\u00ean b\u1ec1 m\u1eb7t m\u1ec1m nh\u01b0 c\u1ecf ho\u1eb7c \u0111\u01b0\u1eddng \u0111\u1ea5t n\u1ebfu c\u00f3 th\u1ec3<\/h3>\n

Nh\u1eefng b\u1ec1 m\u1eb7t c\u1ee9ng nh\u01b0 b\u00ea t\u00f4ng hay \u0111\u01b0\u1eddng nh\u1ef1a d\u1ec5 g\u00e2y \u00e1p l\u1ef1c cho kh\u1edbp v\u00e0 l\u01b0ng c\u1ee7a b\u1ea1n. N\u1ebfu c\u00f3 th\u1ec3, h\u00e3y th\u1eed ch\u1ea1y tr\u00ean nh\u1eefng b\u1ec1 m\u1eb7t m\u1ec1m nh\u01b0 c\u1ecf hay \u0111\u01b0\u1eddng m\u00f2n. M\u00e1y ch\u1ea1y b\u1ed9 c\u0169ng l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t n\u1ebfu b\u1ea1n s\u1ed1ng \u1edf th\u00e0nh ph\u1ed1 – N\u01a1i c\u00f3 r\u1ea5t \u00edt nh\u1eefng con \u0111\u01b0\u1eddng nh\u01b0 th\u1ebf.<\/p>\n

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Th\u00f3i quen t\u1ed1t kh\u00e1c:<\/h3>\n

Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t \u0111\u1ec3 tr\u00e1nh b\u1ecb \u0111au l\u01b0ng d\u01b0\u1edbi khi ch\u1ea1y b\u1ed9<\/strong>. N\u1ebfu bi\u1ebft th\u00eam m\u1eb9o n\u00e0o kh\u00e1c, h\u00e3y c\u00f9ng chia s\u1ebb v\u1edbi \u0111\u1ed9c gi\u1ea3 Masterskills.com nh\u00e9!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u0110au l\u01b0ng khi ch\u1ea1y b\u1ed9<\/strong> l\u00e0 v\u1ea5n \u0111\u1ec1 th\u01b0\u1eddng g\u1eb7p \u1edf nhi\u1ec1u ng\u01b0\u1eddi. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n gi\u00fap b\u1ea1n kh\u00f4ng b\u1ecb \u0111au l\u01b0ng khi ch\u1ea1y b\u1ed9<\/strong>.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39129"}],"collection":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/comments?post=39129"}],"version-history":[{"count":3,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39129\/revisions"}],"predecessor-version":[{"id":69546,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39129\/revisions\/69546"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=39129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=39129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=39129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}