{"id":9068,"date":"2024-01-10T10:03:09","date_gmt":"2024-01-10T03:03:09","guid":{"rendered":"https:\/\/noitrotaigia.com\/?p=9068"},"modified":"2024-04-25T08:13:38","modified_gmt":"2024-04-25T01:13:38","slug":"lam-the-nao-de-ban-tien-hanh-tu-mat-xa-cho-dung-cach","status":"publish","type":"post","link":"https:\/\/noitrotaigia.com\/lam-the-nao-de-ban-tien-hanh-tu-mat-xa-cho-dung-cach\/","title":{"rendered":"L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 b\u1ea1n ti\u1ebfn h\u00e0nh t\u1ef1 m\u00e1t-xa cho \u0111\u00fang c\u00e1ch?"},"content":{"rendered":"\n

Tin t\u1ed1t \u1edf \u0111\u00e2y l\u00e0 vi\u1ec7c n\u00e0y kh\u00f4ng \u0111\u00f2i h\u1ecfi ph\u1ea3i s\u1eed d\u1ee5ng b\u1ea5t k\u1ef3 thi\u1ebft b\u1ecb \u0111\u1eb7c bi\u1ec7t n\u00e0o c\u1ea3. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng ng\u00f3n tay c\u00e1i, \u0111\u1ea7u ng\u00f3n tay ho\u1eb7c khu\u1ef7u tay \u1ea5n v\u00e0o c\u00e1c huy\u1ec7t kh\u1eafc nhau.<\/p>\n\n\n\n

B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng que m\u00e1t-xa (m\u1ed9t lo\u1ea1i \u0111\u0169a nh\u1ecf l\u00e0m b\u1eb1ng g\u1ed7 ho\u1eb7c pha l\u00ea), ho\u1eb7c th\u1eadm ch\u00ed ch\u1ec9 c\u1ea7n m\u1ed9t chi\u1ebfc b\u00fat ho\u1eb7c b\u00fat ch\u00ec.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

C\u00f3 3 c\u00e1ch ch\u00ednh \u0111\u1ec3 m\u00e1t-xa huy\u1ec7t<\/strong>:<\/p>\n\n\n\n

    \n
  1. Gi\u1ea3i \u00e1ch: <\/strong>– Vi\u1ec7c m\u00e1t-xa \u0111\u01b0\u1ee3c ti\u1ebfn h\u00e0nh ng\u01b0\u1ee3c chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 b\u1eb1ng c\u00e1ch \u00e1p l\u1ef1c m\u1ea1nh m\u1ed9t ch\u00fat. M\u1ee5c \u0111\u00edch l\u00e0 \u0111\u1ec3 lo\u1ea1i b\u1ecf s\u1ef1 b\u1ebf t\u1eafc n\u0103ng l\u01b0\u1ee3ng v\u1ed1n l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra t\u00ecnh tr\u1ea1ng \u0111au \u0111\u1edbn ho\u1eb7c c\u00e1c tri\u1ec7u ch\u1ee9ng b\u1ec7nh.<\/li>\n\n\n\n
  2. Th\u00fac \u0111\u1ea9y:<\/strong> – Vi\u1ec7c m\u00e1t-xa \u0111\u01b0\u1ee3c ti\u1ebfn h\u00e0nh theo chi\u1ec1u kim \u0111\u1ed3ng h\u1ed3 m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng v\u00e0 th\u01b0\u1eddng l\u00e0 d\u00f9ng ng\u00f3n tay c\u00e1i. Ph\u01b0\u01a1ng th\u1ee9c m\u00e1t-xa n\u00e0y gi\u00fap \u0111i\u1ec1u tr\u1ecb cho c\u00e1c t\u00ecnh tr\u1ea1ng suy nh\u01b0\u1ee3c.<\/li>\n\n\n\n
  3. \u0110i\u1ec1u h\u00f2a<\/strong>: – Vi\u1ec7c m\u00e1t-xa c\u00f3 th\u1ec3 ti\u1ebfn h\u00e0nh theo chi\u1ec1u b\u1ea5t k\u1ef3, s\u1eed d\u1ee5ng l\u1ef1c v\u1eeba ph\u1ea3i (kh\u00f4ng qu\u00e1 m\u1ea1nh m\u00e0 c\u0169ng kh\u00f4ng qu\u00e1 nh\u1eb9). Kh\u00f4ng gi\u1ed1ng hai ph\u01b0\u01a1ng th\u1ee9c \u1edf tr\u00ean, c\u00e1ch m\u00e1t-xa n\u00e0y \u0111\u01b0\u1ee3c ti\u1ebfn h\u00e0nh m\u00e0 kh\u00f4ng c\u00f3 ch\u1ee7 \u0111\u00edch \u0111\u1eb7c bi\u1ec7t n\u00e0o c\u1ea3. Khi b\u1ea1n kh\u00f4ng bi\u1ebft ph\u1ea3i s\u1eed d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p n\u00e0o th\u00ec c\u00e1ch n\u00e0y l\u00e0 l\u00fd t\u01b0\u1edfng nh\u1ea5t.<\/li>\n<\/ol>\n\n\n\n

    B\u1ea5m huy\u1ec7t kh\u00f4ng ph\u1ea3i l\u00e0 m\u00e1t-xa c\u00e1c huy\u1ec7t ch\u00ednh x\u00e1c m\u1ed9t c\u00e1ch v\u1ed9i v\u00e3 ho\u1eb7c trong l\u00fac b\u1ea1n \u0111ang ph\u00e2n t\u00e1n s\u1ef1 t\u1eadp trung cho c\u00f4ng vi\u1ec7c kh\u00e1c.<\/p>\n\n\n\n

    N\u1ebfu mu\u1ed1n thu \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3, b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb s\u1eb5n s\u00e0ng v\u00e0 t\u1eadp h\u00ecnh th\u00e0nh m\u1ed9t v\u00e0i th\u00f3i quen t\u1ed1t…<\/p>\n\n\n\n

    1. TH\u01af GI\u00c3N<\/strong><\/p>\n\n\n\n

    H\u00e3y ch\u1ecdn m\u1ed9t kho\u1ea3ng th\u1eddi gian ngh\u1ec9 ng\u01a1i trong cu\u1ed9c s\u1ed1ng h\u1eb1ng ng\u00e0y. T\u00ecm m\u1ed9t ch\u1ed7 th\u1eadt y\u00ean t\u0129nh v\u00e0 tho\u00e1ng \u0111\u00e3ng. T\u1eaft \u0111i\u1ec7n tho\u1ea1i di \u0111\u1ed9ng v\u00e0 tr\u00e1nh xa kh\u1ecfi c\u00e1c lo\u1ea1i m\u00e0n h\u00ecnh (m\u00e1y t\u00ednh, m\u00e1y t\u00ednh b\u1ea3ng, ti vi…). Th\u1eafp s\u00e1ng m\u1ed9t L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 b\u1ea1n ti\u1ebfn h\u00e0nh t\u1ef1 m\u00e1t-xa cho \u0111\u00fang c\u00e1ch?<\/p>\n\n\n\n

    2. QU\u00c1N T\u01af\u1edeNG<\/strong><\/p>\n\n\n\n

    Ph\u01b0\u01a1ng ph\u00e1p qu\u00e1n t\u01b0\u1edfng h\u00f3a cho ph\u00e9p b\u1ea1n \u0111\u1eb7t ch\u1ee7 \u00fd v\u00e0o h\u00e0nh \u0111\u1ed9ng b\u1edfi l\u1ebd n\u0103ng l\u01b0\u1ee3ng lu\u00f4n tu\u00e2n theo \u00fd ngh\u0129. H\u00e3y qu\u00e1n t\u01b0\u1edfng v\u1ec1 ch\u00ednh c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n, nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng m\u00e0 b\u1ea1n t\u1ea1o ra, c\u00e1c huy\u1ec7t m\u00e0 b\u1ea1n \u0111\u1ecbnh m\u00e1t-xa…<\/p>\n\n\n\n

    Trong khi b\u1ea1n \u0111ang t\u00e1c \u0111\u1ed9ng v\u00e0o huy\u1ec7t, h\u00e3y t\u01b0\u1edfng t\u01b0\u1ee3ng v\u1ec1 m\u1ed9t v\u1ea7ng s\u00e1ng tr\u00f2n m\u00e0u ng\u1ecdc lam (m\u00e0u n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng ch\u1eefa l\u00e0nh) t\u1ea1i ch\u00ednh v\u1ecb tr\u00ed huy\u1ec7t \u0111\u00f3.<\/p>\n\n\n\n

    Khi b\u1ea1n m\u00e1t-xa, vi d\u1ee5 h\u00e3y t\u01b0\u1edfng t\u01b0\u1ee3ng r\u1eb1ng b\u1ea1n \u0111ang h\u00fat ra kh\u1ecfi c\u01a1 th\u1ec3 to\u00e0n b\u1ed9 m\u00e0u \u0111en v\u00e0 khu v\u1ef1c \u0111\u00f3 chuy\u1ec3n bi\u1ebfn th\u00e0nh n\u01a1i c\u00f3 \u00e1nh s\u00e1ng v\u00e0ng<\/p>\n\n\n\n

    3. THI\u1ec0N<\/strong><\/p>\n\n\n\n

    C\u00e1c b\u00e0i t\u1eadp thi\u1ec1n \u0111\u01a1n gi\u1ea3n v\u00e0 ng\u1eafn g\u1ecdn t\u1ea1o ra t\u00e1c \u0111\u1ed9ng c\u00f3 l\u1ee3i gi\u00fap d\u01b0\u1ee1ng Th\u1ea7n.<\/p>\n\n\n

    \n
    \"\"<\/figure>\n<\/div>\n\n\n

    C\u00e1c b\u00e0i t\u1eadp n\u00e0y gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i b\u00ecnh t\u0129nh v\u00e0 thanh th\u1ea3n tr\u01b0\u1edbc khi ti\u1ebfn h\u00e0nh bu\u1ed5i tr\u1ecb li\u1ec7u t\u1ef1 m\u00e1t-xa.<\/p>\n\n\n\n

    V\u00ed d\u1ee5: h\u00e3y ng\u1ed3i tho\u1ea3i m\u00e1i tr\u00ean m\u1ed9t chi\u1ebfc gh\u1ebf, hai ch\u00e2n ch\u1ea1m \u0111\u1ea5t, nh\u1eafm m\u1eaft l\u1ea1i, th\u1ea3 l\u1ecfng hai vai, h\u00edt th\u1edf nh\u1eb9 nh\u00e0ng v\u00e0 t\u01b0\u1edfng t\u01b0\u1ee3ng c\u00f3 m\u1ed9t tia \u00e1nh s\u00e1ng v\u00e0ng kim tr\u00ean ph\u00eda \u0111\u1ec9nh \u0111\u1ea7u c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n

    B\u1ea1n h\u00e3y c\u1ea3m nh\u1eadn hai ch\u00e2n \u0111\u1eb7t c\u1ed1 \u0111\u1ecbnh tr\u00ean m\u1eb7t s\u00e0n nh\u00e0, t\u01b0\u1edfng t\u01b0\u1ee3ng r\u1eb1ng tia s\u00e1ng v\u00e0ng kim \u0111\u00f3 ti\u1ebfn nh\u1eadp v\u00e0o \u0111\u1ea7u b\u1ea1n v\u00e0 lan t\u1ecfa \u0111i kh\u1eafp n\u01a1i trong c\u01a1 th\u1ec3 qua vi\u1ec7c \u0111\u01b0a nh\u1eefng t\u1ea1p nhi\u1ec5m tr\u00ean ph\u01b0\u01a1ng di\u1ec7n th\u1ec3 ch\u1ea5t, c\u1ea3m x\u00fac v\u00e0 h\u1eefu c\u01a1 truy\u1ec1n v\u00e0o trong \u0111\u1ea5t \u0111\u1ec3 chuy\u1ec3n h\u00f3a ch\u00fang t\u1ea1i \u0111\u00f3.<\/p>\n\n\n\n

    Qua t\u1eebng nh\u1ecbp th\u1edf, \u00e1nh s\u00e1ng v\u00e0ng kim t\u1eeb thi\u00ean \u0111\u01b0\u1eddng ch\u1ea3y xu\u00f4i xu\u1ed1ng d\u01b0\u1edbi hai ch\u00e2n b\u1ea1n trong m\u1ed9t chu tr\u00ecnh t\u1ef1 t\u00e1i t\u1ea1o. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh b\u00e0i t\u1eadp n\u00e0y \u1edf t\u01b0 th\u1ebf \u0111\u1ee9ng, gi\u1ed1ng nh\u01b0 m\u1ed9t b\u00e0i t\u1eadp n\u1ed9i Kh\u00ed c\u00f4ng.<\/p>\n\n\n\n

    H\u00e3y nh\u1edb r\u1eb1ng n\u0103ng l\u01b0\u1ee3ng tu\u00e2n theo suy ngh\u0129 (\u00fd d\u1eabn kh\u00ed); suy ngh\u0129 c\u1ee7a b\u1ea1n h\u01b0\u1edbng \u0111\u1ebfn \u0111\u00e2u th\u00ec n\u0103ng l\u01b0\u1ee3ng c\u1ee7a b\u1ea1n \u0111i theo \u0111\u1ebfn \u0111\u00f3. N\u00e3o b\u1ed9 kh\u00f4ng h\u1ec1 c\u00f3 s\u1ef1 ph\u00e2n bi\u1ec7t gi\u1eefa th\u1ef1c t\u1ea1i v\u00e0 th\u1ef1c t\u1ea1i \u1ea3o.<\/p>\n\n\n\n

    4. H\u00cdT TH\u1ede<\/strong><\/p>\n\n\n\n

    H\u00edt th\u1edf l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng. N\u00f3 gi\u00fap \u0111i\u1ec1u h\u00f2a n\u0103ng l\u01b0\u1ee3ng, \u0111i\u1ec1u ch\u1ec9nh tim (trung t\u00e2m c\u1ea3m x\u00fac c\u1ee7a ch\u00fang ta) v\u00e0 c\u00f3 t\u00e1c \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh.<\/p>\n\n\n\n

    Quan \u0111i\u1ec3m c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p t\u1eadp th\u1edf \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp tim l\u00e0 r\u1ea5t c\u0103n b\u1ea3n: trong c\u01a1 th\u1ec3 lu\u00f4n c\u00f3 m\u1ed9t m\u1ed1i li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd gi\u1eefa tim v\u00e0 n\u00e3o b\u1ed9.<\/p>\n\n\n\n

    Khi ch\u00fang ta ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng c\u0103ng th\u1eb3ng, c\u1ea3m x\u00fac s\u1ebd tr\u00e0o d\u00e2ng v\u00e0 g\u00e2y ra c\u00e1c t\u00e1c \u0111\u1ed9ng ng\u01b0\u1ee3c tr\u1edf l\u1ea1i tim khi\u1ebfn n\u00f3 \u0111\u1eadp nhanh h\u01a1n.<\/p>\n\n\n\n

    Ng\u01b0\u1ee3c l\u1ea1i, vi\u1ec7c h\u00edt th\u1edf \u0111i\u1ec3m t\u0129nh s\u1ebd ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c nh\u1ecbp tim v\u00e0 qua \u0111\u00f3 b\u1ea1n c\u00f3 th\u1ec3 chi ph\u1ed1i c\u1ea3 n\u00e3o b\u1ed9 l\u1eabn h\u1ec7 th\u1ea7n kinh.<\/p>\n\n\n\n

    M\u1ee5c \u0111\u00edch c\u1ee7a b\u00e0i t\u1eadp th\u1edf \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp tim ch\u00ednh l\u00e0 h\u1ecdc c\u00e1ch ki\u1ec3m so\u00e1t h\u01a1i th\u1edf nh\u1eb1m gi\u1eef \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i b\u00ecnh t\u0129nh.<\/p>\n\n\n\n

    C\u00e1ch th\u1ef1c h\u00e0nh: d\u00e0nh ra 5 ph\u00fat \u0111\u1ec3 h\u00edt v\u00e0o th\u1eadt l\u00e2u v\u00e0 s\u00e2u b\u1eb1ng c\u00e1ch ph\u00ecnh b\u1ee5ng l\u00ean, sau \u0111\u00f3 th\u00f3p b\u1ee5ng l\u1ea1i khi b\u1ea1n \u0111\u1ea9y kh\u00ed ra ngo\u00e0i.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Tin t\u1ed1t \u1edf \u0111\u00e2y l\u00e0 vi\u1ec7c n\u00e0y kh\u00f4ng \u0111\u00f2i h\u1ecfi ph\u1ea3i s\u1eed d\u1ee5ng b\u1ea5t k\u1ef3 thi\u1ebft b\u1ecb \u0111\u1eb7c bi\u1ec7t n\u00e0o […]<\/p>\n","protected":false},"author":6,"featured_media":9069,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[],"class_list":["post-9068","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-gia-dinh"],"views":681,"_links":{"self":[{"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/posts\/9068","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/comments?post=9068"}],"version-history":[{"count":1,"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/posts\/9068\/revisions"}],"predecessor-version":[{"id":9194,"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/posts\/9068\/revisions\/9194"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/media\/9069"}],"wp:attachment":[{"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/media?parent=9068"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/categories?post=9068"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/noitrotaigia.com\/rest-api\/wp\/v2\/tags?post=9068"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}