{"id":247,"date":"2025-11-27T13:14:13","date_gmt":"2025-11-27T13:14:13","guid":{"rendered":"https:\/\/xuongkhopviet.vn\/?p=247"},"modified":"2025-11-27T13:14:16","modified_gmt":"2025-11-27T13:14:16","slug":"rach-gan-chop-xoay-vung-vai","status":"publish","type":"post","link":"https:\/\/xuongkhopviet.vn\/?p=247","title":{"rendered":"R\u00c1CH G\u00c2N CH\u00d3P XOAY V\u00d9NG VAI"},"content":{"rendered":"\n<p>&nbsp;\u0110au kh\u1edbp vai l\u00e0 tri\u1ec7u ch\u1ee9ng hay g\u1eb7p. C\u00e1c nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn \u0111au kh\u1edbp vai c\u00f3 th\u1ec3 l\u00e0 do ch\u00e8n \u00e9p th\u1ea7n kinh v\u00f9ng c\u1ed9t s\u1ed1ng c\u1ed5 ho\u1eb7c c\u00e1c t\u1ed5n th\u01b0\u01a1ng tr\u1ef1c ti\u1ebfp c\u1ee7a kh\u1edbp vai nh\u01b0 tho\u00e1i h\u00f3a kh\u1edbp vai,&nbsp; h\u1ed9i ch\u1ee9ng ch\u00e8n \u00e9p khoang d\u01b0\u1edbi m\u1ecfm c\u00f9ng, vi\u00eam-r\u00e1ch g\u00e2n c\u01a1 ch\u00f3p xoay&#8230; Trong \u0111\u00f3 r\u00e1ch g\u00e2n c\u01a1 ch\u00f3p xoay l\u00e0 nguy\u00ean nh\u00e2n th\u01b0\u1eddng g\u1eb7p, \u1edf ng\u01b0\u1eddi gi\u00e0 th\u01b0\u1eddng do tho\u00e1i h\u00f3a, ng\u01b0\u1eddi tr\u1ebb th\u01b0\u1eddng do ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n<p>Kh\u00e1i ni\u1ec7m v\u1ec1 ch\u00f3p xoay<\/p>\n\n\n\n<p>Ch\u00f3p xoay (Rotator cuff) l\u00e0 nh\u00f3m g\u1ed3m 4 c\u01a1 c\u1ee7a kh\u1edbp vai \u0111\u00f3 l\u00e0: c\u01a1 d\u01b0\u1edbi vai, c\u01a1 tr\u00ean gai, c\u01a1 d\u01b0\u1edbi gai v\u00e0 c\u01a1 tr\u00f2n b\u00e9. C\u00e1c c\u01a1 n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng gi\u1eef v\u1eefng kh\u1edbp vai, kh\u00f4ng cho tr\u1eadt kh\u1edbp v\u00e0 gi\u00fap v\u1eadn \u0111\u1ed9ng kh\u1edbp vai. Ch\u00f3p xoay kh\u1edbp vai d\u1ec5 b\u1ecb vi\u00eam v\u00e0 r\u00e1ch do kh\u1edbp vai \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nhi\u1ec1u v\u00e0 hay b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. Ch\u00f3p xoay c\u00f3 th\u1ec3 b\u1ecb r\u00e1ch \u1edf b\u1ea5t k\u1ef3 v\u1ecb tr\u00ed n\u00e0o nh\u01b0ng hay g\u1eb7p nh\u1ea5t l\u00e0 r\u00e1ch g\u00e2n c\u01a1 tr\u00ean gai (G\u00e2n c\u01a1 tr\u00ean gai c\u00f3 nguy\u00ean u\u1ef7 t\u1eeb h\u1ed1 tr\u00ean gai x\u01b0\u01a1ng b\u1ea3 vai,\u0111i ngang d\u01b0\u1edbi m\u1ecfm c\u00f9ng vai v\u00e0 b\u00e1m t\u1eadn v\u00e0o m\u1ea5u \u0111\u1ed9ng l\u1edbn x\u01b0\u01a1ng c\u00e1nh tay)<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEh_fIlnJzHauukVE31e3vRBFw0r-OHNxGate8QvqNmTP9EibPGEllHxPmMl2xcwyS1ZPI8HyCJ_mJBGDusJ_oXCNdt0QKuIo4AA_ODVd08sb8rqkViSVftNkiITO5_ZE0BKe2HF11eD3dxPsn8QH9PtJf4cVY3tF7rlXNcaK27tnWE2BueFVdTfdVTe-A\/s1600\/r%C3%A1ch%20ch%C3%B3p%20xoay.jpg\" alt=\"\" style=\"width:750px;height:auto\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.blogger.com\/u\/1\/blog\/post\/edit\/3895835226438189012\/7804581119340601750#\" target=\"_blank\" rel=\"noopener\"><\/a><br><strong><em>H\u00ecnh \u1ea3nh r\u00e1ch g\u00e2n tr\u00ean gai<\/em><\/strong><\/p>\n\n\n\n<p><strong>NGUY\u00caN NH\u00c2N<\/strong><\/p>\n\n\n\n<p>C\u00f3 2 nguy\u00ean nh\u00e2n ch\u00ednh<\/p>\n\n\n\n<p>&#8211; Do ch\u1ea5n th\u01b0\u01a1ng: Hay g\u1eb7p do ch\u1ea5n th\u01b0\u01a1ng th\u1ec3 thao nh\u1ea5t l\u00e0 nh\u1eefng m\u00f4n th\u1ec3 thao \u0111\u00f2i h\u1ecfi d\u1ea1ng vai, \u0111\u01b0a tay qua \u0111\u1ea7u, l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n. Ngo\u00e0i ra c\u00f3 th\u1ec3 do ng\u00e3, do tai n\u1ea1n lao \u0111\u1ed9ng, tai n\u1ea1n giao th\u00f4ng\u2026<\/p>\n\n\n\n<p>&#8211; Do tho\u00e1i h\u00f3a: Tho\u00e1i h\u00f3a g\u00e2n c\u01a1 ch\u00f3p xoay, vi\u00eam g\u00e2n c\u01a1 ch\u00f3p xoay l\u00e2u ng\u00e0y kh\u00f4ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn r\u00e1ch ch\u00f3p xoay. Ti\u00eam Corticoid kh\u00f4ng \u0111\u00fang c\u00e1ch ho\u1eb7c l\u1ea1m d\u1ee5ng ti\u00eam Corticoid c\u0169ng l\u00e0m t\u0103ng nguy c\u01a1 r\u00e1ch ch\u00f3p xoay.<\/p>\n\n\n\n<p><strong>TRI\u1ec6U CH\u1ee8NG L\u00c2M S\u00c0NG<\/strong><\/p>\n\n\n\n<p>Tri\u1ec7u ch\u1ee9ng n\u1ed5i b\u1eadt khi b\u1ecb&nbsp;<em>r\u00e1ch ch\u00f3p xoay<\/em>&nbsp;l\u00e0 t\u00ecnh tr\u1ea1ng&nbsp;\u0111au vai, c\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u01a1n \u0111au m\u1eb7t ngo\u00e0i kh\u1edbp vai lan xu\u1ed1ng c\u00e1nh tay nh\u01b0ng kh\u00f4ng qu\u00e1 khu\u1ef7u, \u0111au lan l\u00ean c\u1ed5 v\u00e0 th\u01b0\u1eddng \u0111au v\u1ec1 \u0111\u00eam khi\u1ebfn b\u1ec7nh nh\u00e2n m\u1ea5t ng\u1ee7.<\/li>\n\n\n\n<li>C\u01a1n \u0111au khi\u1ebfn b\u1ec7nh nh\u00e2n kh\u00f4ng th\u1ec3 n\u1eb1m nghi\u00eang b\u00ean vai b\u1ecb \u0111au.<\/li>\n\n\n\n<li>M\u1ee9c \u0111\u1ed9 \u0111au vai c\u00e0ng nhi\u1ec1u th\u00ec kh\u1ea3 n\u0103ng ch\u1ea5n th\u01b0\u01a1ng c\u00e0ng n\u1eb7ng.<\/li>\n\n\n\n<li>C\u00e1c \u0111\u1ed9ng t\u00e1c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, mang v\u00e1c n\u1eb7ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u01b0a tay l\u00ean qu\u00e1 \u0111\u1ea7u s\u1ebd c\u00e0ng \u0111au h\u01a1n.<\/li>\n\n\n\n<li>C\u1ea3m nh\u1eadn th\u1ea5y ti\u1ebfng l\u1ea1o x\u1ea1o d\u01b0\u1edbi m\u1ecfm c\u00f9ng vai khi v\u1eadn \u0111\u1ed9ng ch\u1ecfm x\u01b0\u01a1ng c\u00e1nh tay.<\/li>\n\n\n\n<li>Kh\u1edbp vai v\u00e0 c\u00e1nh tay kh\u00f4ng th\u1ec3 ho\u1ea1t \u0111\u1ed9ng trong ph\u1ea1m vi gi\u1edbi h\u1ea1n b\u00ecnh th\u01b0\u1eddng. Th\u1ec9nh tho\u1ea3ng, m\u1ed9t s\u1ed1 b\u1ec7nh nh\u00e2n c\u00f2n c\u1ea3m th\u1ea5y v\u00f9ng kh\u1edbp vai tr\u1edf n\u00ean y\u1ebfu h\u1eb3n \u0111i, g\u00e2y kh\u00f3 kh\u0103n khi th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c trong sinh ho\u1ea1t h\u1eb1ng ng\u00e0y c\u1ee7a m\u00ecnh.<\/li>\n<\/ul>\n\n\n\n<p>Khi nh\u1eadn th\u1ea5y c\u00e1c d\u1ea5u hi\u1ec7u tr\u00ean, ng\u01b0\u1eddi b\u1ec7nh c\u1ea7n \u0111\u01b0\u1ee3c th\u0103m kh\u00e1m v\u00e0 ch\u1ea9n \u0111o\u00e1n ch\u00ednh x\u00e1c b\u1ec7nh l\u00fd \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi, tr\u00e1nh nh\u1eefng bi\u1ebfn ch\u1ee9ng nguy hi\u1ec3m<\/p>\n\n\n\n<p><strong>C\u1eacN L\u00c2M S\u00c0NG<\/strong><\/p>\n\n\n\n<p>&#8211; Xquang kh\u1edbp vai l\u00e0 ph\u01b0\u01a1ng ti\u1ec7n ch\u1ea9n \u0111o\u00e1n h\u00ecnh \u1ea3nh \u0111\u1ea7u ti\u00ean v\u00e0 th\u01b0\u1eddng quy \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 kh\u1edbp vai: \u0111\u00e1nh gi\u00e1 tho\u00e1i ho\u00e1 kh\u1edbp vai,\u0111\u1eb7c x\u01b0\u01a1ng \u0111\u1ea7u x\u01b0\u01a1ng c\u00e1nh tay,h\u1eb9p khoang d\u01b0\u1edbi m\u1ecfm c\u00f9ng vai.<\/p>\n\n\n\n<p>&#8211; Si\u00eau \u00e2m kh\u1edbp vai : \u0111\u00e1nh gi\u00e1 t\u1ed1t r\u00e1ch ch\u00f3p xoay v\u1edbi chi ph\u00ed h\u1ee3p l\u00fd,kh\u1ea3o s\u00e1t \u0111\u1ed9ng v\u00e0 d\u1ec5 d\u00e0ng so s\u00e1nh hai b\u00ean.Si\u00eau \u00e2m c\u00f2n c\u00f3 vai tr\u00f2 \u0111\u01b0a thu\u1ed1c ti\u00eam ch\u00ednh x\u00e1c v\u00e0o v\u1ecb tr\u00ed t\u1ed5n th\u01b0\u01a1ng \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb b\u1ec7nh.<\/p>\n\n\n\n<p>&#8211; MRI kh\u1edbp vai: Ch\u1ea9n \u0111o\u00e1n ch\u00ednh x\u00e1c t\u1ed5n th\u01b0\u01a1ng g\u00e2n ch\u00f3p xoay v\u00e0 \u0111\u00e1nh gi\u00e1 t\u00ecnh tr\u1ea1ng kh\u1edbp vai.L\u00e0 ph\u01b0\u01a1ng ti\u1ec7n ch\u1ea9n \u0111o\u00e1n h\u00ecnh \u1ea3nh t\u1ed1t nh\u1ea5t trong ch\u1ea9n \u0111o\u00e1n \u0111i\u1ec1u tr\u1ecb r\u00e1ch ch\u00f3p xoay.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhE9TY2sBqEQQoVhIOyOmlf5XImpAcFATeea7gdQnlpXdWBQEY6YnXCZNg1c-4ioAGqh123J14gX2ypwtoBHeHStEGkiidXgaBa3ziOftVc3j3z_9x8T289AUcsoCd0PRnxDiM8z4_SkUy76FJ_gafzQsgi7fWhorteqKBhdNU1BjhPB4wkYBZBuLMpBA\/w222-h171\/images%20(10).jpg\" alt=\"\" style=\"width:750px;height:auto\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image is-resized\"><a href=\"https:\/\/www.blogger.com\/u\/1\/blog\/post\/edit\/3895835226438189012\/7804581119340601750#\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhwbKPlyoszpjMXPevI2Pi3W5l_Hw5yNOsyLI-kD478507YOsUEY0ucasvK4xxFjhHy1JLkHNPbRyhck4yBjob07h0P9f1ozdLE02wNjaFCiLMkL6C4voUCCmbH88ugrq9ybLu6yMJumaW30_zMnO0wmr3GzJzvy2xJAw4BvMckp3YHnSUn0oC1UGqTTA\/w262-h170\/MRI%20VAI.jpg\" alt=\"\" style=\"width:750px;height:auto\"\/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><strong><em>H\u00ecnh \u1ea3nh si\u00eau \u00e2m v\u00e0 c\u1ed9ng h\u01b0\u1edfng t\u1eeb r\u00e1ch g\u00e2n c\u01a1 tr\u00ean gai.<\/em><\/strong><a href=\"https:\/\/www.blogger.com\/u\/1\/blog\/post\/edit\/3895835226438189012\/7804581119340601750#\" target=\"_blank\" rel=\"noopener\"><\/a><\/p>\n\n\n\n<p><strong>\u0110I\u1ec0U TR\u1eca<\/strong><\/p>\n\n\n\n<p>\u0110i\u1ec1u tr\u1ecb b\u1ea3o t\u1ed3n:<\/p>\n\n\n\n<p>&#8211;&nbsp;<em>V\u1edbi ch\u1ea5n th\u01b0\u01a1ng m\u1edbi<\/em>: Ngh\u1ec9 ng\u01a1i, ch\u01b0\u1eddm l\u1ea1nh, mang \u0111ai b\u1ea3o v\u1ec7 kh\u1edbp vai ho\u1eb7c \u0111eo t\u00fai treo tay kho\u1ea3ng 2-3 tu\u1ea7n, thu\u1ed1c gi\u1ea3m \u0111au, gi\u1ea3m n\u1ec1\u2026Sau khi kh\u1edbp b\u1edbt ph\u00f9 n\u1ec1: \u0111i\u1ec1u tr\u1ecb v\u1eadt l\u00fd tr\u1ecb li\u1ec7u<\/p>\n\n\n\n<p><em>&#8211; V\u1edbi ch\u1ea5n th\u01b0\u01a1ng c\u0169<\/em>\u00a0: Bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng kh\u1edbp b\u1ecb h\u1ea1n ch\u1ebf c\u1ea7n \u0111i\u1ec1u tr\u1ecb v\u1eadt l\u00fd tr\u1ecb li\u1ec7u v\u00e0 t\u1eadp v\u1eadn \u0111\u1ed9ng ngay \u0111\u1ec3 l\u1ea5y l\u1ea1i bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng kh\u1edbp, kh\u00f4ng b\u1ea5t \u0111\u1ed9ng kh\u1edbp v\u00e0 kh\u00f4ng ch\u01b0\u1eddm l\u1ea1nh, ph\u1ea3i d\u00f9ng nhi\u1ec7t n\u00f3ng \u0111i\u1ec1u tr\u1ecb. D\u00f9ng k\u1ebft h\u1ee3p c\u00e1c thu\u1ed1c ch\u1ed1ng vi\u00eam, gi\u1ea3m \u0111au th\u00f4ng th\u01b0\u1eddng, c\u00f3 th\u1ec3 d\u00f9ng corticoid l\u00e0m gi\u1ea3m \u0111au nh\u01b0ng ph\u1ea3i c\u00e2n nh\u1eafc, v\u00ec corticoid c\u0169ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn r\u00e1ch ch\u00f3p xoay.<strong>Li\u1ec7u ph\u00e1p ti\u00eam collagen<\/strong> l\u00e0 gi\u1ea3i ph\u00e1p m\u1edbi trong \u0111i\u1ec1u tr\u1ecb b\u1ea3o t\u1ed3n r\u00e1ch ch\u00f3p xoay do \u01b0u \u0111i\u1ec3m v\u1ec1 hi\u1ec7u qu\u1ea3 v\u00e0 t\u00ednh an to\u00e0n.<\/p>\n\n\n\n<p>Ph\u1eabu thu\u1eadt<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1ecb r\u00e1ch ch\u00f3p xoay do ch\u1ea5n th\u01b0\u01a1ng m\u00e0 tr\u01b0\u1edbc \u0111\u00f3 ch\u1ee9c n\u0103ng kh\u1edbp vai b\u00ecnh th\u01b0\u1eddng;<\/li>\n\n\n\n<li>\u0110i\u1ec1u tr\u1ecb b\u1ea3o t\u1ed3n 3-6 th\u00e1ng v\u00e0 kh\u00f4ng \u0111\u00e1p \u1ee9ng \u0111i\u1ec1u tr\u1ecb ho\u1eb7c \u0111\u00e1p \u1ee9ng ch\u1eadm v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ec7nh nh\u00e2n;<\/li>\n\n\n\n<li>R\u00e1ch t\u1eeb 3cm tr\u1edf l\u00ean.<\/li>\n<\/ul>\n\n\n\n<p><strong>PH\u00d2NG NG\u1eeaA<\/strong><\/p>\n\n\n\n<p>Theo th\u1eddi gian, c\u00e1c kh\u1edbp vai s\u1ebd d\u1ea7n b\u1ecb l\u00e3o h\u00f3a, nh\u01b0ng vi\u1ec7c thay \u0111\u1ed5i th\u00f3i quen v\u00e0 t\u1eadp luy\u1ec7n s\u1ebd gi\u00fap gi\u1eef cho \u0111\u00f4i vai kh\u1ecfe m\u1ea1nh v\u00e0 tr\u00e1nh g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_78 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/xuongkhopviet.vn\/?p=247\/#1_Chu_y_den_tu_the_va_cach_tap_luyen_ba_vai\" >1. Ch\u00fa \u00fd \u0111\u1ebfn t\u01b0 th\u1ebf v\u00e0 c\u00e1ch t\u1eadp luy\u1ec7n b\u1ea3 vai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/xuongkhopviet.vn\/?p=247\/#2_Tranh_xa_nicotine\" >2. Tr\u00e1nh xa nicotine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/xuongkhopviet.vn\/?p=247\/#3_Kiem_soat_luong_cholesterol\" >3. Ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng cholesterol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/xuongkhopviet.vn\/?p=247\/#4_Lam_quen_dan_voi_cac_van_dong_nang\" >4. L\u00e0m quen d\u1ea7n v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng n\u1eb7ng<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\" id=\"1-chu-y-den-tu-the-va-cach-tap-luyen-ba-vai\"><span class=\"ez-toc-section\" id=\"1_Chu_y_den_tu_the_va_cach_tap_luyen_ba_vai\"><\/span>1. Ch\u00fa \u00fd \u0111\u1ebfn t\u01b0 th\u1ebf v\u00e0 c\u00e1ch t\u1eadp luy\u1ec7n b\u1ea3 vai<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Do t\u00ednh ch\u1ea5t c\u00f4ng vi\u1ec7c, nhi\u1ec1u ng\u01b0\u1eddi b\u1ec7nh th\u01b0\u1eddng d\u00e0nh c\u1ea3 ng\u00e0y \u0111\u1ec3 c\u00fai xu\u1ed1ng thi\u1ebft b\u1ecb ho\u1eb7c b\u00e0n ph\u00edm. H\u00e3y t\u1eadp th\u00f3i quen k\u00e9o b\u1ea3 vai ra sau, gi\u00e3n c\u01a1 vai, \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i t\u01b0 th\u1ebf ng\u1ed3i th\u1eb3ng, tr\u00e1nh khom l\u01b0ng. B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n t\u1ea1i nh\u00e0 ho\u1eb7c \u1edf ph\u00f2ng t\u1eadp c\u0169ng gi\u00fap t\u0103ng c\u01b0\u1eddng c\u00e1c c\u01a1 n\u1edf b\u1ea3 vai. C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n c\u1ea7n th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch, ph\u00f9 h\u1ee3p v\u1edbi l\u1ee9a tu\u1ed5i, s\u1ee9c kh\u1ecfe v\u00e0 \u0111\u00fang t\u01b0 th\u1ebf.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-tranh-xa-nicotine\"><span class=\"ez-toc-section\" id=\"2_Tranh_xa_nicotine\"><\/span>2. Tr\u00e1nh xa nicotine<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ai c\u0169ng bi\u1ebft h\u00fat thu\u1ed1c l\u00e1 v\u00e0 thu\u1ed1c l\u00e1 kh\u00f4ng kh\u00f3i c\u00f3 h\u1ea1i cho s\u1ee9c kh\u1ecfe, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng b\u1ec7nh v\u1ec1 ph\u1ed5i v\u00e0 \u0111\u01b0\u1eddng h\u00f4 h\u1ea5p. Nh\u01b0ng b\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng ngo\u00e0i y\u1ebfu t\u1ed1 l\u00e3o h\u00f3a, h\u00fat thu\u1ed1c l\u00e1 c\u00f2n l\u00e0 y\u1ebfu t\u1ed1 nguy c\u01a1 d\u1eabn \u0111\u1ebfn r\u00e1ch c\u01a1 ch\u00f3p xoay?Vi\u1ec7c h\u00fat thu\u1ed1c s\u1ebd l\u00e0m t\u0103ng g\u1ea5p \u0111\u00f4i nguy c\u01a1 v\u1ebft r\u00e1ch kh\u00f4ng l\u00e0nh l\u1ea1i b\u1ea5t k\u1ec3 v\u1ebft r\u00e1ch nh\u1ecf \u0111\u1ebfn m\u1ee9c n\u00e0o. V\u00ec v\u1eady, h\u00fat thu\u1ed1c kh\u00f4ng ch\u1ec9 g\u00e2y b\u1ec7nh l\u00fd m\u00e0 c\u00f2n khi\u1ebfn vi\u1ec7c \u0111i\u1ec1u tr\u1ecb kh\u00f3 kh\u0103n h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-kiem-soat-luong-cholesterol\"><span class=\"ez-toc-section\" id=\"3_Kiem_soat_luong_cholesterol\"><\/span>3. Ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng cholesterol<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng \u1edf nh\u1eefng ng\u01b0\u1eddi c\u00f3 cholesterol cao, t\u1ef7 l\u1ec7&nbsp;r\u00e1ch c\u01a1 ch\u00f3p xoay vai&nbsp;cao h\u01a1n .&nbsp;V\u00e0 c\u0169ng gi\u1ed1ng nh\u01b0 t\u00e1c h\u1ea1i c\u1ee7a h\u00fat thu\u1ed1c l\u00e1, nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng nh\u1eefng b\u1ec7nh nh\u00e2n c\u00f3 m\u1ee9c cholesterol cao h\u01a1n ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi nguy c\u01a1 th\u1ea5t b\u1ea1i l\u1edbn h\u01a1n khi ph\u1eabu thu\u1eadt n\u1ed9i soi. Vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n s\u1ebd gi\u00fap ki\u1ec3m so\u00e1t \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng cholesterol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-lam-quen-dan-voi-cac-van-dong-nang\"><span class=\"ez-toc-section\" id=\"4_Lam_quen_dan_voi_cac_van_dong_nang\"><\/span>4. L\u00e0m quen d\u1ea7n v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng n\u1eb7ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ch\u1ea5n th\u01b0\u01a1ng th\u01b0\u1eddng l\u00e0 h\u1ec7 qu\u1ea3 c\u1ee7a nh\u1eefng v\u1eadn \u0111\u1ed9ng qu\u00e1 s\u1ee9c. Nh\u01b0ng nguy\u00ean nh\u00e2n ch\u00ednh kh\u00f4ng n\u1eb1m \u1edf vi\u1ec7c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i c\u00e1c v\u1eadn \u0111\u1ed9ng n\u1eb7ng m\u00e0 \u1edf vi\u1ec7c t\u0103ng c\u01b0\u1eddng v\u1eadn \u0111\u1ed9ng qu\u00e1 s\u1ee9c m\u1ed9t c\u00e1ch \u0111\u1ed9t ng\u1ed9t trong m\u1ed9t kho\u1ea3ng th\u1eddi gian ng\u1eafn. V\u00ec v\u1eady, vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c r\u00e8n luy\u1ec7n s\u1ef1 d\u1ebbo dai s\u1ebd gi\u00fap c\u00e1c g\u00e2n c\u01a1 b\u1eaft k\u1ecbp \u0111\u1ed9ng l\u1ef1c v\u00e0 s\u1eb5n s\u00e0ng cho c\u00e1c v\u1eadn \u0111\u1ed9ng n\u1eb7ng.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0\u0110au kh\u1edbp vai l\u00e0 tri\u1ec7u ch\u1ee9ng hay g\u1eb7p. C\u00e1c nguy\u00ean nh\u00e2n d\u1eabn \u0111\u1ebfn \u0111au kh\u1edbp vai c\u00f3 th\u1ec3 l\u00e0 do ch\u00e8n \u00e9p th\u1ea7n kinh v\u00f9ng c\u1ed9t s\u1ed1ng c\u1ed5 ho\u1eb7c c\u00e1c t\u1ed5n th\u01b0\u01a1ng tr\u1ef1c ti\u1ebfp c\u1ee7a kh\u1edbp vai nh\u01b0 tho\u00e1i h\u00f3a kh\u1edbp vai,\u00a0 h\u1ed9i ch\u1ee9ng ch\u00e8n \u00e9p khoang d\u01b0\u1edbi m\u1ecfm c\u00f9ng, vi\u00eam-r\u00e1ch g\u00e2n c\u01a1 ch\u00f3p xoay&#8230; Trong \u0111\u00f3 r\u00e1ch g\u00e2n c\u01a1 ch\u00f3p xoay l\u00e0 nguy\u00ean nh\u00e2n th\u01b0\u1eddng g\u1eb7p, \u1edf ng\u01b0\u1eddi gi\u00e0 th\u01b0\u1eddng do tho\u00e1i h\u00f3a, ng\u01b0\u1eddi tr\u1ebb th\u01b0\u1eddng do ch\u1ea5n 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