{"id":3063,"date":"2024-02-21T10:15:35","date_gmt":"2024-02-21T05:15:35","guid":{"rendered":"https:\/\/tintuc.24hscore.com\/?p=3063"},"modified":"2024-02-21T10:18:01","modified_gmt":"2024-02-21T05:18:01","slug":"cach-su-dung-con-lan-bot-de-lam-am-va-ha-nhiet","status":"publish","type":"post","link":"https:\/\/24hscore.net\/tin-tuc\/dien-kinh\/cach-su-dung-con-lan-bot-de-lam-am-va-ha-nhiet\/","title":{"rendered":"C\u00e1ch s\u1eed d\u1ee5ng con l\u0103n b\u1ecdt \u0111\u1ec3 l\u00e0m \u1ea5m v\u00e0 h\u1ea1 nhi\u1ec7t"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/24hscore.org\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>24hscore<\/strong><\/a> &#8211; R\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n \u0111\u00e3 bi\u1ebft h\u1ebft v\u1ec1 l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c l\u0103n x\u1ed1p trong qu\u00e1 tr\u00ecnh ch\u1ea1y <a href=\"https:\/\/24hscore.org\/tin-tuc\/dien-kinh\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>\u0111i\u1ec1n kinh<\/strong><\/a> h\u00e0ng ng\u00e0y c\u1ee7a m\u00ecnh.&nbsp;Nh\u01b0ng n\u1ebfu b\u1ea1n ch\u1ec9 s\u1eed d\u1ee5ng con l\u0103n x\u1ed1p \u0111\u1ec3 ph\u1ee5c h\u1ed3i c\u00e1c c\u01a1 b\u1ecb th\u01b0\u01a1ng th\u00ec b\u1ea1n s\u1ebd kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Michael Clark, Ti\u1ebfn s\u0129, nh\u00e0 v\u1eadt l\u00fd tr\u1ecb li\u1ec7u v\u00e0 Gi\u00e1m \u0111\u1ed1c \u0111i\u1ec1u h\u00e0nh c\u1ee7a H\u1ecdc vi\u1ec7n Y h\u1ecdc Th\u1ec3 thao Qu\u1ed1c gia, cho bi\u1ebft con l\u0103n b\u1ecdt \u2014 c\u00f3 nhi\u1ec1u m\u1eadt \u0111\u1ed9 v\u00e0 k\u00edch c\u1ee1 kh\u00e1c nhau \u2014 c\u0169ng c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u1ea7n c\u00f3 gi\u00e1 tr\u1ecb trong th\u00f3i quen kh\u1edfi \u0111\u1ed9ng v\u00e0 h\u1ed3i ph\u1ee5c c\u1ee7a m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y b\u1ed9 kh\u1ecfe m\u1ea1nh.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"432\" src=\"https:\/\/24hscore.org\/tin-tuc\/wp-content\/uploads\/2024\/02\/young-people-in-gym-using-support-roller-royalty-free-image-1579635683.jpg\" alt=\"C\u00e1ch s\u1eed d\u1ee5ng con l\u0103n b\u1ecdt \u0111\u1ec3 l\u00e0m \u1ea5m v\u00e0 h\u1ea1 nhi\u1ec7t\" class=\"wp-image-3064\" srcset=\"https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/young-people-in-gym-using-support-roller-royalty-free-image-1579635683.jpg 768w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/02\/young-people-in-gym-using-support-roller-royalty-free-image-1579635683-300x169.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><figcaption class=\"wp-element-caption\">C\u00e1ch s\u1eed d\u1ee5ng con l\u0103n b\u1ecdt \u0111\u1ec3 l\u00e0m \u1ea5m v\u00e0 h\u1ea1 nhi\u1ec7t<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">L\u0103n b\u1ecdt gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n, gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng t\u1eadp luy\u1ec7n v\u00e0 gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i sau \u0111\u00f3.&nbsp;V\u00e0 b\u1edfi v\u00ec l\u0103n s\u1ebd ph\u00e1 v\u1ee1 c\u00e1c n\u00fat th\u1eaft l\u00e0m h\u1ea1n ch\u1ebf ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng, n\u00f3 gi\u00fap c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n c\u0103ng ra.&nbsp;Gi\u1eef c\u01a1 th\u1ec3 l\u1ecfng l\u1ebbo v\u00e0 kh\u1eadp khi\u1ec5ng l\u00e0 \u0111i\u1ec1u \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi y\u00eau c\u1ea7u c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y d\u00e0i v\u00e0 t\u1ed1c \u0111\u1ed9 m\u00e0 b\u1ea1n \u0111ang t\u1eadp luy\u1ec7n cho c\u00e1c cu\u1ed9c \u0111ua m\u00f9a xu\u00e2n c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 b\u1eaft \u0111\u1ea7u, \u0111\u00e2y l\u00e0 h\u01b0\u1edbng d\u1eabn nhanh v\u1ec1 c\u00e1ch s\u1eed d\u1ee5ng con l\u0103n x\u1ed1p \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y v\u00e0 h\u1ea1 nhi\u1ec7t sau khi ch\u1ea1y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>M\u1eb9o chuy\u00ean nghi\u1ec7p:<\/strong>&nbsp;&nbsp;L\u0103n t\u1eeb t\u1eeb v\u00e0 khi b\u1ea1n t\u00ecm th\u1ea5y \u0111i\u1ec3m m\u1ec1m, h\u00e3y t\u1eadp trung v\u00e0o \u0111\u00f3 b\u1eb1ng c\u00e1ch l\u0103n qua l\u0103n l\u1ea1i cho \u0111\u1ebfn khi b\u1ea1n c\u1ea3m th\u1ea5y n\u00f3 m\u1ec1m ra ho\u1eb7c th\u1ea3 ra.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">\u1ea4m l\u00ean<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">L\u0103n l\u00e0m t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u v\u00e0 gi\u1ea3i ph\u00f3ng s\u1ef1 c\u0103ng c\u01a1 c\u00f3 th\u1ec3 c\u1ea3n tr\u1edf h\u00ecnh th\u1ee9c ch\u1ea1y th\u00edch h\u1ee3p.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. B\u00ea<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong>&nbsp;B\u1eaft \u0111\u1ea7u ng\u1ed3i tr\u00ean s\u00e0n v\u1edbi hai ch\u00e2n du\u1ed7i th\u1eb3ng tr\u01b0\u1edbc m\u1eb7t.&nbsp;\u0110\u1eb7t con l\u0103n d\u01b0\u1edbi b\u1eafp ch\u00e2n tr\u00e1i.&nbsp;\u0110\u1eb7t ch\u00e2n ph\u1ea3i l\u00ean s\u00e0n ho\u1eb7c b\u1eaft ch\u00e9o m\u1eaft c\u00e1 ch\u00e2n ph\u1ea3i qua tr\u00e1i \u0111\u1ec3 t\u0103ng th\u00eam \u00e1p l\u1ef1c.&nbsp;D\u00f9ng tay \u1ea5n h\u00f4ng ra kh\u1ecfi s\u00e0n, sau \u0111\u00f3 l\u0103n t\u1eeb m\u1eaft c\u00e1 ch\u00e2n xu\u1ed1ng d\u01b0\u1edbi \u0111\u1ea7u g\u1ed1i.&nbsp;Xoay ch\u00e2n tr\u00e1i v\u00e0o r\u1ed3i ra.&nbsp;L\u1eb7p l\u1ea1i tr\u00ean b\u1eafp ch\u00e2n ph\u1ea3i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. B\u0103ng ch\u1eadu ch\u00e0y<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong>&nbsp;N\u1eb1m nghi\u00eang v\u1ec1 b\u00ean tr\u00e1i v\u1edbi con l\u0103n x\u1ed1p g\u1ea7n h\u00f4ng tr\u00e1i.&nbsp;B\u1eaft ch\u00e9o ch\u00e2n ph\u1ea3i qua tr\u00e1i v\u00e0 \u0111\u1eb7t ch\u00e2n ph\u1ea3i xu\u1ed1ng s\u00e0n v\u1edbi \u0111\u1ea7u g\u1ed1i cong.&nbsp;D\u00f9ng c\u1eb3ng tay l\u0103n d\u1ecdc theo \u0111\u00f9i ngo\u00e0i t\u1eeb h\u00f4ng ngo\u00e0i \u0111\u1ebfn ngay ph\u00eda tr\u00ean \u0111\u1ea7u g\u1ed1i.&nbsp;T\u0103ng \u00e1p l\u1ef1c b\u1eb1ng c\u00e1ch x\u1ebfp ch\u1ed3ng ch\u00e2n c\u1ee7a b\u1ea1n.&nbsp;L\u1eb7p l\u1ea1i \u1edf b\u00ean ph\u1ea3i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. H\u00ecnh c\u00e1 piriformis<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong>&nbsp;B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch ng\u1ed3i tr\u00ean con l\u0103n v\u1edbi \u0111\u1ea7u g\u1ed1i tr\u00e1i cong, b\u00e0n ch\u00e2n \u0111\u1eb7t tr\u00ean s\u00e0n.&nbsp;B\u1eaft ch\u00e9o m\u1eaft c\u00e1 ch\u00e2n ph\u1ea3i qua \u0111\u1ea7u g\u1ed1i tr\u00e1i.&nbsp;Nghi\u00eang ng\u01b0\u1eddi sang b\u00ean tr\u00e1i v\u00e0 l\u0103n v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 ph\u00eda sau d\u1ecdc theo h\u00f4ng v\u00e0 c\u01a1 m\u00f4ng b\u00ean ngo\u00e0i b\u00ean tr\u00e1i, s\u1eed d\u1ee5ng ch\u00e2n tr\u00e1i \u0111\u1ec3 ki\u1ec3m so\u00e1t \u00e1p l\u1ef1c.&nbsp;Xoay h\u00f4ng sang tr\u00e1i v\u00e0 ph\u1ea3i \u0111\u1ec3 t\u00ecm c\u00e1c \u0111i\u1ec3m k\u00edch ho\u1ea1t v\u00e0 n\u00fat th\u1eaft, sau \u0111\u00f3 t\u1eadp trung v\u00e0o \u0111\u00f3 trong 60 gi\u00e2y.&nbsp;L\u1eb7p l\u1ea1i \u1edf b\u00ean ph\u1ea3i.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Ngu\u1ed9i \u0111i<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">L\u0103n x\u1ea3 \u0111\u1ed9c t\u1ed1 gi\u00fap ph\u1ee5c h\u1ed3i.&nbsp;(V\u00e0 v\u1edbi b\u00e0i t\u1eadp luy\u1ec7n v\u1edbi con l\u0103n b\u1ecdt n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 ph\u1ee5c h\u1ed3i.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. C\u01a1 g\u00e2n khoeo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong>&nbsp;Ng\u1ed3i tr\u00ean s\u00e0n v\u00e0 \u0111\u1eb7t con l\u0103n d\u01b0\u1edbi \u0111\u00f9i.&nbsp;D\u00f9ng tay n\u00e2ng h\u00f4ng l\u00ean sau \u0111\u00f3 l\u0103n t\u1eeb \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn m\u00f4ng.&nbsp;\u0110\u1ec3 t\u0103ng \u00e1p l\u1ef1c, b\u1eaft ch\u00e9o ch\u00e2n ph\u1ea3i qua tr\u00e1i v\u00e0 l\u0103n t\u1eebng ch\u00e2n m\u1ed9t, xoay ch\u00e2n tr\u00e1i ra v\u00e0o.&nbsp;L\u1eb7p l\u1ea1i tr\u00ean ch\u00e2n ph\u1ea3i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Ch\u1ea5t d\u1eabn \u0111i\u1ec7n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong>&nbsp;N\u1eb1m \u00fap m\u1eb7t tr\u00ean t\u1ea5m th\u1ea3m tr\u00ean c\u1eb3ng tay, vai tr\u00ean khu\u1ef7u tay, ch\u00e2n ph\u1ea3i du\u1ed7i sang m\u1ed9t b\u00ean, g\u1eadp \u0111\u1ea7u g\u1ed1i.&nbsp;\u0110\u1eb7t con l\u0103n l\u00ean v\u00f9ng \u0111\u00f9i trong b\u00ean ph\u1ea3i c\u1ee7a b\u1ea1n v\u00e0 s\u1eed d\u1ee5ng c\u1eb3ng tay v\u00e0 ch\u00e2n tr\u00e1i \u0111\u1ec3 chuy\u1ec3n tr\u1ecdng l\u01b0\u1ee3ng qua l\u1ea1i \u0111\u1ec3 l\u0103n m\u1eb7t trong \u0111\u00f9i ph\u1ea3i.&nbsp;L\u0103n t\u1eeb \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn h\u00f4ng r\u1ed3i l\u1eb7p l\u1ea1i v\u1edbi ch\u00e2n tr\u00e1i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. C\u01a1 t\u1ee9 \u0111\u1ea7u<video width=\"640\" height=\"360\" preload=\"metadata\" src=\"https:\/\/rw2021prod.wpengine.com\/wp-content\/uploads\/2020\/03\/oct18-foamroller-quads-loop-1540231214.mp4?_=6\"><\/video><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong>&nbsp;N\u1eb1m \u00fap m\u1eb7t tr\u00ean th\u1ea3m tr\u00ean c\u1eb3ng tay v\u1edbi m\u1ed9t con l\u0103n \u0111\u1eb7t d\u01b0\u1edbi ph\u00eda tr\u01b0\u1edbc \u0111\u00f9i.&nbsp;D\u00f9ng c\u1eb3ng tay di chuy\u1ec3n qua l\u1ea1i \u0111\u1ec3 t\u1eeb t\u1eeb l\u0103n l\u00ean xu\u1ed1ng t\u1eeb d\u01b0\u1edbi h\u00f4ng \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i.&nbsp;\u0110\u1ec3 t\u0103ng th\u00eam \u00e1p l\u1ef1c, h\u00e3y nh\u1ea5c ch\u00e2n tr\u00e1i l\u00ean v\u00e0 l\u0103n t\u1eebng ch\u00e2n m\u1ed9t.&nbsp;L\u1eb7p l\u1ea1i tr\u00ean ch\u00e2n tr\u00e1i.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>24hscore &#8211; R\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n \u0111\u00e3 bi\u1ebft h\u1ebft v\u1ec1 l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c l\u0103n x\u1ed1p trong qu\u00e1 tr\u00ecnh ch\u1ea1y \u0111i\u1ec1n kinh h\u00e0ng ng\u00e0y c\u1ee7a m\u00ecnh.&nbsp;Nh\u01b0ng n\u1ebfu b\u1ea1n ch\u1ec9 s\u1eed d\u1ee5ng con l\u0103n x\u1ed1p \u0111\u1ec3 ph\u1ee5c h\u1ed3i c\u00e1c c\u01a1 b\u1ecb th\u01b0\u01a1ng th\u00ec b\u1ea1n s\u1ebd kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a. Michael Clark, Ti\u1ebfn s\u0129,&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3064,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","rank_math_description":"C\u00e1ch s\u1eed d\u1ee5ng con l\u0103n b\u1ecdt \u0111\u1ec3 l\u00e0m \u1ea5m v\u00e0 h\u1ea1 nhi\u1ec7t\n","footnotes":""},"categories":[497],"tags":[1115],"class_list":["post-3063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dien-kinh","tag-con-lan-bot"],"_links":{"self":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/comments?post=3063"}],"version-history":[{"count":2,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3063\/revisions"}],"predecessor-version":[{"id":3066,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/3063\/revisions\/3066"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media\/3064"}],"wp:attachment":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media?parent=3063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/categories?post=3063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/tags?post=3063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}