{"id":104275,"date":"2021-12-17T00:00:00","date_gmt":"2021-12-17T00:00:00","guid":{"rendered":"https:\/\/docosan-blog.local\/blog\/uncategorized\/bai-tap-chua-yeu-sinh-ly-nam\/"},"modified":"2023-05-18T00:00:00","modified_gmt":"2023-05-18T00:00:00","slug":"bai-tap-chua-yeu-sinh-ly-nam","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/nam-khoa\/bai-tap-chua-yeu-sinh-ly-nam\/","title":{"rendered":"4 b\u00e0i t\u1eadp ch\u1eefa y\u1ebfu sinh l\u00fd nam t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3"},"content":{"rendered":"\n<p>Ch\u1eefa y\u1ebfu sinh l\u00fd nam v\u1edbi ph\u01b0\u01a1ng ph\u00e1p t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 l\u00e0 \u0111i\u1ec1u c\u1ea7n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ed1i v\u1edbi c\u00e1c \u0111\u1ea5ng m\u00e0y r\u00e2u \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe v\u00e0 h\u1ea1nh ph\u00fac t\u00ecnh c\u1ea3m. C\u00e1ch ch\u1eefa y\u1ebfu sinh l\u00fd nam t\u1ea1i nh\u00e0 c\u00f3 r\u1ea5t nhi\u1ec1u, vi\u1ec7c \u00e1p d\u1ee5ng nh\u1eefng c\u00e1ch ch\u1eefa kh\u00f4ng c\u1ea7n thu\u1ed1c v\u1eeba ti\u1ec7n l\u1ee3i, \u0111\u01a1n gi\u1ea3n m\u00e0 v\u1eabn \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3. H\u00e3y c\u00f9ng <a href=\"https:\/\/www.docosan.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><a href=\"https:\/\/www.docosan.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Doctor c\u00f3 s\u1eb5n<\/a><\/strong><\/a> t\u00ecm hi\u1ec3u c\u00e1ch ch\u1eefa y\u1ebfu sinh l\u00fd nam t\u1ea1i nh\u00e0 v\u1edbi ph\u01b0\u01a1ng ph\u00e1p t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 trong b\u00e0i vi\u1ebft sau \u0111\u00e2y nh\u00e9!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1ch ch\u1eefa y\u1ebfu sinh l\u00fd nam v\u1edbi ph\u01b0\u01a1ng ph\u00e1p t\u1ea1i nh\u00e0 c\u00f3 \u01b0u \u0111i\u1ec3m g\u00ec?<\/h2>\n\n\n\n<p>D\u00f9 c\u00f3 r\u1ea5t nhi\u1ec1u lo\u1ea1i thu\u1ed1c ch\u1eefa y\u1ebfu sinh l\u00fd t\u1eeb T\u00e2y y c\u00f3 t\u00e1c d\u1ee5ng t\u0103ng c\u01b0\u1eddng sinh l\u00fd t\u1ea1m th\u1eddi nh\u01b0ng nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p tr\u00ean v\u1eabn \u0111\u01b0\u1ee3c nhi\u1ec1u qu\u00fd \u00f4ng tin t\u01b0\u1edfng \u00e1p d\u1ee5ng l\u00e0 b\u1edfi ch\u00fang c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hi\u1ec7u qu\u1ea3 cao:<\/strong> V\u1edbi nh\u1eefng c\u00e1ch ch\u1eefa y\u1ebfu sinh l\u00fd \u0111\u01a1n gi\u1ea3n t\u1ea1i nh\u00e0 n\u00e0y, n\u1ebfu nam gi\u1edbi ki\u00ean tr\u00ec \u00e1p d\u1ee5ng s\u1ebd thu l\u1ea1i k\u1ebft qu\u1ea3 kh\u1ea3 quan sau t\u1eeb 1 \u2013 2 th\u00e1ng. T\u1ea5t c\u1ea3 \u0111\u1ec1u \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia, y b\u00e1c s\u0129 nghi\u00ean c\u1ee9u v\u00e0 ch\u1ee9ng minh hi\u1ec7u qu\u1ea3 kh\u1ea3 quan.<\/li>\n\n\n\n<li><strong>An to\u00e0n:<\/strong> \u01b0u \u0111i\u1ec3m n\u1ed5i b\u1eadt nh\u1ea5t c\u1ee7a nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p tr\u00ean l\u00e0 kh\u00f4ng c\u00f3 t\u00e1c d\u1ee5ng ph\u1ee5 nh\u01b0 nhi\u1ec1u lo\u1ea1i thu\u1ed1c t\u00e2y tr\u00ean th\u1ecb tr\u01b0\u1eddng. Nam gi\u1edbi c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng trong th\u1eddi gian d\u00e0i m\u00e0 ho\u00e0n to\u00e0n kh\u00f4ng s\u1ee3 nh\u1eddn thu\u1ed1c hay g\u1eb7p ph\u1ea3i m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 v\u1ec1 d\u1ea1 d\u00e0y, gan, th\u1eadn\u2026<\/li>\n\n\n\n<li><strong>Ti\u1ebft ki\u1ec7m:<\/strong> \u0110a s\u1ed1 b\u00e0i thu\u1ed1c d\u00e2n gian, b\u00e0i t\u1eadp tr\u00ean \u0111\u1ec1u c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n t\u1ea1i nh\u00e0 v\u00e0 kh\u00f4ng m\u1ea5t nhi\u1ec1u chi ph\u00ed khi th\u1ef1c hi\u1ec7n. Do v\u1eady, b\u1ea5t k\u00ec ai c\u0169ng c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p n\u00e0y.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/12\/chua-yeu-sinh-ly-nam-7.jpg\" alt=\"Ch\u1eefa y\u1ebfu sinh l\u00fd nam\" class=\"wp-image-38531\"\/><figcaption class=\"wp-element-caption\">C\u00e1ch ch\u1eefa y\u1ebfu sinh l\u00fd nam v\u1edbi ph\u01b0\u01a1ng ph\u00e1p t\u1ea1i nh\u00e0 c\u00f3 \u01b0u \u0111i\u1ec3m g\u00ec ?<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ch\u1eefa b\u1ec7nh y\u1ebfu sinh l\u00fd \u1edf nam gi\u1edbi t\u1ea1i nh\u00e0 b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n&nbsp;<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp:<\/strong> C\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c yoga c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c th\u00fac \u0111\u1ea9y tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3. T\u01b0 v\u1ea5n \u0111i\u1ec1u tr\u1ecb y\u1ebfu sinh l\u00fd cho nam gi\u1edbi b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp s\u1ebd r\u1ea5t t\u1ed1t n\u1ebfu th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c \u0111\u1ec1u \u0111\u1eb7n v\u00ec cho h\u1ec7 th\u1ed1ng sinh s\u1ea3n v\u00e0 qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t tinh tr\u00f9ng s\u1ebd l\u00e0 ti\u1ec1n \u0111\u1ec1 \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u201cy\u00eau\u201d c\u1ee7a c\u00e1c qu\u00fd \u00f4ng.<\/li>\n\n\n\n<li><strong>C\u00e2n b\u1eb1ng ch\u1ebf \u0111\u1ed9 \u0103n:<\/strong> Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng lu\u00f4n l\u00e0 m\u1ed9t trong nh\u1eefng \u0111i\u1ec1u ki\u1ec7n ti\u00ean quy\u1ebft \u0111\u1ec3 \u201cn\u00e2ng cao b\u1ea3n l\u0129nh \u0111\u00e0n \u00f4ng\u201d cho c\u00e1nh m\u00e0y r\u00e2u. Vi\u1ec7c bi\u1ebft \u0111\u01b0\u1ee3c n\u00ean \u0103n g\u00ec c\u00f3 l\u1ee3i, nh\u1eefng th\u1ef1c ph\u1ea9m \u0111\u1ed3 u\u1ed1ng n\u00e0o kh\u00f4ng t\u1ed1t \u0111\u1ec3 n\u00ean h\u1ea1n ch\u1ebf, tr\u00e1nh xa s\u1ebd gi\u00fap nam gi\u1edbi c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c ch\u1ee9c n\u0103ng sinh l\u00fd c\u1ee7a m\u00ecnh trong th\u1eddi gian ng\u1eafn.<\/li>\n\n\n\n<li><strong>D\u00f9ng th\u1ea3o d\u01b0\u1ee3c t\u1ef1 nhi\u00ean:<\/strong> C\u00e1c th\u1ea3o d\u01b0\u1ee3c t\u1ef1 nhi\u00ean v\u01b0\u1eddn nh\u00e0 nh\u01b0 l\u00e1 h\u1eb9, chu\u1ed1i, rau ng\u00f3t, nha \u0111am,\u2026 \u0111\u1ec1u l\u00e0 nh\u1eefng v\u1ecb thu\u1ed1c h\u1ed7 tr\u1ee3 t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng th\u1eadn v\u00e0 c\u1ea3i thi\u1ec7n sinh l\u00fd r\u1ea5t t\u1ed1t. V\u1edbi c\u00e1c \u01b0u \u0111i\u1ec3m an to\u00e0n, r\u1ebb ti\u1ec1n v\u00e0 hi\u1ec7u qu\u1ea3 vi\u1ec7c s\u1eed d\u1ee5ng th\u1ea3o d\u01b0\u1ee3c t\u1ef1 nhi\u00ean l\u00e0 l\u1ef1a ch\u1ecdn c\u1ee7a r\u1ea5t nhi\u1ec1u nam gi\u1edbi thay v\u00ec d\u00f9ng c\u00e1c \u0111\u01a1n thu\u1ed1c T\u00e2y.<\/li>\n\n\n\n<li><strong>L\u00e0m ch\u1ee7 suy ngh\u0129:<\/strong> Gi\u1ea3i ph\u00e1p ch\u1eefa y\u1ebfu sinh l\u00fd kh\u00f4ng c\u1ea7n thu\u1ed1c c\u1ef1c k\u00ec quan tr\u1ecdng nh\u01b0ng l\u1ea1i \u00edt ng\u01b0\u1eddi ch\u00fa \u00fd \u0111\u1ebfn l\u00e0 c\u1ea7n ph\u1ea3i l\u00e0m ch\u1ee7 suy ngh\u0129 v\u00e0 s\u1ef1 c\u1ea3m x\u00fac khi quan h\u1ec7 c\u1ee7a ng\u01b0\u1eddi \u0111\u00e0n \u00f4ng. 90% nam gi\u1edbi g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 sinh l\u00fd ho\u1eb7c xu\u1ea5t tinh s\u1edbm khi quan h\u1ec7 l\u00e0 do kh\u00f4ng l\u00e0m ch\u1ee7 \u0111\u01b0\u1ee3c c\u01a1n kho\u00e1i c\u1ea3m c\u1ee7a m\u00ecnh.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">4 b\u00e0i t\u1eadp ch\u1eefa y\u1ebfu sinh l\u00fd nam hi\u1ec7u qu\u1ea3 nh\u1ea5t&nbsp;<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">B\u00e0i t\u1eadp Kepel ch\u1eefa y\u1ebfu sinh l\u00fd hi\u1ec7u qu\u1ea3 h\u00e0ng \u0111\u1ea7u<\/h3>\n\n\n\n<p>Nh\u1eb1m t\u0103ng c\u01b0\u1eddng tr\u01b0\u01a1ng l\u1ef1c cho nh\u00f3m c\u01a1 mu (C\u01a1 PC), n\u0103m 1948 b\u00e1c s\u0129 Alfred Kegel \u0111\u00e3 nghi\u00ean c\u1ee9u ra m\u1ed9t b\u00e0i t\u1eadp v\u00e0 \u0111\u1eb7t t\u00ean l\u00e0 Kegel. Hi\u1ec7p h\u1ed9i b\u00e1c s\u0129 Hoa K\u1ef3 (American College of Physicians \u2013 ACP) \u0111\u00e3 ch\u1ee9ng minh \u0111\u01b0\u1ee3c t\u00e1c d\u1ee5ng c\u1ee7a b\u00e0i t\u1eadp ch\u1eefa y\u1ebfu sinh l\u00fd hi\u1ec7u qu\u1ea3 n\u00e0y. Nam gi\u1edbi c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp \u201cth\u1ea7n th\u00e1nh\u201d n\u00e0y theo 2 c\u00e1ch d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/12\/chua-yeu-sinh-ly-nam-3.jpg\" alt=\"Ch\u1eefa y\u1ebfu sinh l\u00fd nam\" class=\"wp-image-38532\"\/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp Kepel ch\u1eefa y\u1ebfu sinh l\u00fd hi\u1ec7u qu\u1ea3 h\u00e0ng \u0111\u1ea7u<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">B\u00e0i t\u1eadp 1 \u2013 Kegel c\u01a1 b\u1ea3n&nbsp;<\/h4>\n\n\n\n<p><strong>B\u01b0\u1edbc 1:<\/strong> X\u00e1c \u0111\u1ecbnh c\u01a1 Kegel b\u1eb1ng c\u00e1ch trong qu\u00e1 tr\u00ecnh \u0111i ti\u1ec3u, nam gi\u1edbi c\u0103ng c\u01a1 ph\u1ea7n h\u1ea1 b\u1ed9, khi\u1ebfn n\u01b0\u1edbc ti\u1ec3u d\u1eebng l\u1ea1i. L\u00fac n\u00e0y c\u01a1 \u0111\u00e1y ch\u1eadu s\u1ebd co th\u1eaft, c\u01a1 PC s\u1ebd co l\u1ea1i khi b\u1ea1n ti\u1ebfp x\u00fac v\u1edbi v\u00f9ng h\u1eadu m\u00f4n.<\/p>\n\n\n\n<p><strong>B\u01b0\u1edbc 2:<\/strong> T\u1eeb t\u1eeb l\u00e0m quen v\u1edbi c\u01a1 x\u01b0\u01a1ng mu, sau \u0111\u00f3 \u00e1p d\u1ee5ng b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u1eb1m th\u1ea3 l\u1ecfng, m\u1eb7t ng\u1eeda l\u00ean tr\u1eddi.<\/li>\n\n\n\n<li>Co ch\u00e2n l\u1ea1i, kho\u1ea3ng c\u00e1ch t\u1eeb h\u00f4ng t\u1edbi g\u00f3t ch\u00e2n kho\u1ea3ng 30 cm.<\/li>\n\n\n\n<li>T\u1eeb t\u1eeb \u0111\u1ea9y h\u00f4ng l\u00ean cao, gi\u1eef cho c\u00e1c nh\u00f3m c\u01a1 \u0111\u01b0\u1ee3c si\u1ebft ch\u1eb7t kho\u1ea3ng 10 gi\u00e2y.<\/li>\n\n\n\n<li>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c Kegel t\u1eeb 5 \u2013 7 l\u1ea7n, m\u1ed7i l\u1ea7n c\u00e1ch nhau 10 gi\u00e2y.<\/li>\n\n\n\n<li>L\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp c\u1ea7n th\u1edf \u0111\u1ec1u, h\u00edt v\u00e0o b\u1eb1ng m\u0169i v\u00e0 th\u1edf ra b\u1eb1ng \u0111\u01b0\u1eddng mi\u1ec7ng. L\u1eb7p \u0111i l\u1eb7p l\u1ea1i b\u00e0i t\u1eadp 2 \u2013 3 l\u1ea7n\/ng\u00e0y.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">B\u00e0i t\u1eadp 2 \u2013 K\u00e9o d\u00e0i th\u1eddi gian \u201c\u00e2n \u00e1i\u201d&nbsp;<\/h4>\n\n\n\n<p>B\u00e0i t\u1eadp gi\u00fap ph\u1ea7n c\u01a1 PC ch\u1eafc kho\u1ebb, k\u00e9o d\u00e0i th\u1eddi gian quan h\u1ec7, gi\u00fap nam gi\u1edbi kh\u00f4ng b\u1ecb xu\u1ea5t tinh s\u1edbm. \u0110\u1ed3ng th\u1eddi \u0111\u1ed9ng t\u00e1c n\u00e0y c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng cho c\u1ea3 nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng b\u1ecb b\u1ec7nh gi\u00fap chuy\u1ec7n \u201cgi\u01b0\u1eddng chi\u1ebfu\u201d th\u00eam sung m\u00e3n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: Chu\u1ea9n b\u1ecb th\u1ea3m yoga, n\u1eb1m ng\u1eeda, th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: D\u00f9ng c\u01a1 h\u00f4ng n\u00e2ng ph\u1ea7n ch\u00e2n l\u00ean cao, d\u1eebng l\u1ea1i khi ch\u00e2n vu\u00f4ng g\u00f3c v\u1edbi c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: T\u1eeb t\u1eeb h\u1ea1 th\u1ea5p ch\u00e2n xu\u1ed1ng, kh\u00f4ng \u0111\u1eb7t ch\u00e2n l\u00ean th\u1ea3m. Kho\u1ea3ng c\u00e1ch t\u1eeb ch\u00e2n t\u1edbi th\u1ea3m l\u00e0 3cm. V\u1eeba th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c v\u1eeba h\u00edt th\u1edf \u0111\u1ec1u.<\/li>\n\n\n\n<li>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c 5 l\u1ea7n, m\u1ed7i l\u1ea7n ngh\u1ec9 10 gi\u00e2y, khi \u0111\u00e3 quen v\u1edbi \u0111\u1ed9ng t\u00e1c n\u00e0y c\u00f3 th\u1ec3 t\u0103ng t\u1ea7n su\u1ea5t luy\u1ec7n t\u1eadp l\u00ean.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">B\u00e0i t\u1eadp Plank ch\u1eefa y\u1ebfu sinh l\u00fd nam <\/h3>\n\n\n\n<p>\u0110\u1ed9ng t\u00e1c plank hay th\u1ea5y \u1edf nh\u1eefng b\u00e0i t\u1eadp r\u00e8n c\u01a1 b\u1ee5ng, \u0111\u1ed1i v\u1edbi nam gi\u1edbi b\u1ecb y\u1ebfu sinh l\u00fd th\u00ec \u0111\u1ed9ng t\u00e1c n\u00e0y c\u0169ng \u0111em l\u1ea1i k\u1ebft qu\u1ea3 trong vi\u1ec7c c\u1ea3i thi\u1ec7n c\u00e1c tri\u1ec7u ch\u1ee9ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: Ch\u1ed1ng hai khu\u1ef7u tay tr\u00ean s\u00e0n, l\u01b0u \u00fd \u0111\u1ec3 c\u00e1nh tay vu\u00f4ng g\u00f3c v\u1edbi c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: \u0110\u1ec3 th\u00e2n m\u00ecnh song song v\u1edbi s\u00e0n, hai ch\u00e2n dang r\u1ed9ng b\u1eb1ng vai.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf l\u01b0ng th\u1eb3ng, c\u0103ng ph\u1ea7n c\u01a1 b\u1ee5ng l\u1ea1i, h\u00edt th\u1edf \u0111\u1ec1u.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 4: L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c kho\u1ea3ng 3 l\u1ea7n, c\u1ed1 g\u1eafng \u0111\u1ec3 k\u00e9o d\u00e0i th\u1eddi gian gi\u1eef t\u01b0 th\u1ebf tr\u00ean cao c\u00e0ng t\u1ed1t.<\/li>\n\n\n\n<li>B\u00e0i t\u1eadp ch\u1eefa y\u1ebfu sinh l\u00fd n\u00e0y kh\u00f4ng ch\u1ec9 c\u1ea3i thi\u1ec7n c\u00e1c b\u00f3 c\u01a1, c\u00f2n gi\u00fap \u0111\u1ed1t m\u1ee1, gi\u1ea3m t\u1ef7 l\u1ec7 m\u00e1u nhi\u1ec5m m\u1ee1 \u1edf nam gi\u1edbi.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/12\/chua-yeu-sinh-ly-nam-5.jpg\" alt=\"Ch\u1eefa y\u1ebfu sinh l\u00fd nam\" class=\"wp-image-38533\"\/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp Plank ch\u1eefa y\u1ebfu sinh l\u00fd nam <\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">\u0110\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng ch\u1eefa y\u1ebfu sinh l\u00fd nam <\/h3>\n\n\n\n<p>C\u0169ng nh\u01b0 plank, \u0111\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng c\u0169ng t\u1eadp trung v\u00e0o ph\u1ea7n c\u01a1 b\u1ee5ng, t\u0103ng s\u1ee9c m\u1ea1nh cho c\u01a1 ph\u1ea7n h\u1ea1 b\u1ed9. C\u00e1ch luy\u1ec7n t\u1eadp r\u1ea5t \u0111\u01a1n gi\u1ea3n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: N\u1eb1m ng\u1eeda tr\u00ean th\u1ea3m t\u1eadp, hai ch\u00e2n co v\u1ec1 ph\u00eda h\u00f4ng, dang r\u1ed9ng b\u1eb1ng vai.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: \u0110\u1ec3 hai tay sau \u0111\u1ea7u, d\u00f9ng c\u01a1 b\u1ee5ng k\u00e9o c\u01a1 th\u1ec3 l\u00ean.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: H\u1ea1 t\u1eeb t\u1eeb th\u00e2n xu\u1ed1ng, c\u00f3 th\u1ec3 \u0111\u1ec3 l\u01b0ng ch\u1ea1m s\u00e0n ho\u1eb7c kh\u00f4ng.<\/li>\n\n\n\n<li>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c t\u1eeb 30 \u2013 50 l\u1ea7n m\u1ed7i ng\u00e0y, \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng d\u01b0 th\u1eeba, t\u0103ng s\u1ef1 s\u1ea3n sinh testosterone \u1edf nam gi\u1edbi.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/12\/chua-yeu-sinh-ly-nam-6.jpg\" alt=\"Ch\u1eefa y\u1ebfu sinh l\u00fd nam\" class=\"wp-image-38534\"\/><figcaption class=\"wp-element-caption\">\u0110\u1ed9ng t\u00e1c g\u1eadp b\u1ee5ng ch\u1eefa y\u1ebfu sinh l\u00fd nam <\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">B\u00e0i t\u1eadp yoga cho nam gi\u1edbi b\u1ecb y\u1ebfu sinh l\u00fd<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">B\u00e0i t\u1eadp \u2013 T\u01b0 th\u1ebf r\u1eafn h\u1ed5 mang<\/h4>\n\n\n\n<p>M\u1ee5c \u0111\u00edch c\u1ee7a b\u00e0i t\u1eadp l\u00e0 l\u00e0m t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn c\u00f9ng h\u1ea1 b\u1ed9, khi\u1ebfn nam gi\u1edbi d\u1ebbo dai h\u01a1n, t\u0103ng c\u01a1 \u1edf v\u00f9ng x\u01b0\u01a1ng ch\u1eadu, gi\u00fap nhanh \u0111\u1ea1t c\u1ef1c kho\u00e1i, c\u1ea3i thi\u1ec7n t\u00ecnh h\u00ecnh \u201cgi\u01b0\u1eddng chi\u1ebfu\u201d c\u1ee7a c\u00e1c c\u1eb7p \u0111\u00f4i.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: N\u1eb1m s\u1ea5p tr\u00ean th\u1ea3m, d\u00f9ng hai tay n\u00e2ng ph\u1ea7n tr\u00ean c\u1ee7a c\u01a1 th\u1ec3 l\u00ean cao.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: Hai ch\u00e2n r\u1ed9ng b\u1eb1ng vai, gi\u1eef c\u1ed1 \u0111\u1ecbnh tr\u00ean s\u00e0n.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: K\u00e9o d\u00e0i th\u00e2n ng\u01b0\u1eddi, \u00e9p ch\u1eb7t c\u00e1c c\u01a1 \u1edf v\u00f9ng h\u00f4ng, x\u01b0\u01a1ng ch\u1eadu.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 4: Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong th\u1eddi gian 3 ph\u00fat, ch\u00fa \u00fd h\u00edt th\u1edf \u0111\u1ec1u, t\u1eeb t\u1eeb, sau \u0111\u00f3 h\u1ea1 th\u00e2n ng\u01b0\u1eddi xu\u1ed1ng, tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ban \u0111\u1ea7u.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">B\u00e0i t\u1eadp \u2013 T\u01b0 th\u1ebf t\u1ea5m v\u00e1n<\/h4>\n\n\n\n<p>B\u00e0i t\u1eadp gi\u00fap ph\u00e1t tri\u1ec3n c\u00e1c th\u1edb c\u01a1 \u1edf b\u1eafp tay, c\u01a1 h\u00f4ng\u2026 k\u00edch th\u00edch c\u01a1 th\u1ec3 ti\u1ebft s\u1ea3n sinh ra nhi\u1ec1u hormone testosterone h\u01a1n, ch\u1eefa y\u1ebfu sinh l\u00fd hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u n\u1eb1m s\u1ea5p, hai khu\u1ef7u tay \u00e1p s\u00e1t v\u00e0o x\u01b0\u01a1ng s\u01b0\u1eddn.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 2: Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c ch\u1ed1ng \u0111\u1ea9y, gi\u1eef nguy\u00ean tay \u1edf m\u1ed9t ch\u1ed7 c\u1ed1 \u0111\u1ecbnh.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 3: C\u01a1 th\u1ec3 song song v\u1edbi m\u1eb7t s\u00e0n, h\u1ea1 tr\u1ecdng t\u00e2m xu\u1ed1ng m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb.<\/li>\n\n\n\n<li>B\u01b0\u1edbc 4: D\u1ed3n tr\u1ecdng t\u00e2m v\u00e0o ph\u1ea7n c\u01a1 vai v\u00e0 tay, th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c 10 l\u1ea7n m\u1ed7i l\u01b0\u1ee3t\/ 2 l\u01b0\u1ee3t\/ng\u00e0y.<\/li>\n<\/ul>\n\n\n\n<p>B\u00e0i t\u1eadp ch\u1eefa y\u1ebfu sinh l\u00fd b\u1eb1ng \u0111\u1ed9ng t\u00e1c yoga lu\u00f4n ch\u00fa tr\u1ecdng v\u00e0o nh\u1ecbp th\u1edf, th\u1edf \u0111\u1ec1u v\u00e0 s\u00e2u, s\u1eed d\u1ee5ng m\u0169i \u0111\u1ec3 h\u00edt v\u00e0 mi\u1ec7ng \u0111\u1ec3 th\u1edf ra. Kh\u00f4ng ch\u1ec9 gi\u00fap ch\u1eefa y\u1ebfu sinh l\u00fd, c\u00e1c b\u00e0i t\u1eadp n\u00e0y c\u00f2n r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe cho nam gi\u1edbi c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/12\/chua-yeu-sinh-ly-nam-4.jpg\" alt=\"Ch\u1eefa y\u1ebfu sinh l\u00fd nam\" class=\"wp-image-38536\"\/><figcaption class=\"wp-element-caption\">B\u00e0i t\u1eadp yoga cho nam gi\u1edbi b\u1ecb y\u1ebfu sinh l\u00fd<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1ch ch\u1eefa b\u1ec7nh y\u1ebfu sinh l\u00fd \u1edf nam gi\u1edbi b\u1eb1ng b\u00e0i t\u1eadp c\u1ea7n l\u01b0u \u00fd g\u00ec?<\/h2>\n\n\n\n<p>M\u1eb7c d\u00f9 c\u00e1c b\u00e0i t\u1eadp ch\u1eefa y\u1ebfu sinh l\u00fd \u0111em l\u1ea1i hi\u1ec7u qu\u1ea3 r\u1ea5t t\u00edch c\u1ef1c, tuy nhi\u00ean ch\u00fang ch\u1ec9 c\u00f3 t\u00e1c d\u1ee5ng \u0111\u1ed1i v\u1edbi nh\u1eefng b\u1ec7nh nh\u00e2n \u1edf giai \u0111o\u1ea1n nh\u1eb9. N\u1ebfu nam gi\u1edbi b\u1ecb y\u1ebfu sinh l\u00fd k\u00e9o d\u00e0i, c\u1ea3m gi\u00e1c gi\u1ea3m ham mu\u1ed1n, \u0111au khi quan h\u1ec7 c\u1ea7n t\u1edbi c\u00e1c c\u01a1 s\u1edf y t\u1ebf uy t\u00edn \u0111\u1ec3 kh\u00e1m ch\u1eefa. Trong qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp, nam gi\u1edbi c\u0169ng c\u1ea7n l\u01b0u \u00fd nh\u1eefng v\u1ea5n \u0111\u1ec1 nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u00e1c b\u00e0i t\u1eadp ch\u1ec9 c\u00f3 t\u00e1c d\u1ee5ng h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ch\u1eefa y\u1ebfu sinh l\u00fd, kh\u00f4ng \u0111i\u1ec1u tr\u1ecb d\u1ee9t \u0111i\u1ec3m \u0111\u01b0\u1ee3c.<\/li>\n\n\n\n<li>Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp, l\u00e0m n\u00f3ng c\u00e1c c\u01a1 \u0111\u1ec3 tr\u00e1nh t\u00ecnh tr\u1ea1ng chu\u1ed9t r\u00fat.<\/li>\n\n\n\n<li>L\u1ef1a ch\u1ecdn c\u00e1c trang ph\u1ee5c tho\u1ea3i m\u00e1i, tho\u00e1t m\u1ed3 h\u00f4i, kh\u00f4ng m\u1eb7c qu\u1ea7n b\u00f3 khi t\u1eadp luy\u1ec7n.<\/li>\n\n\n\n<li>Ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp h\u1eb1ng ng\u00e0y \u0111\u1ec3 \u0111em l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t<\/li>\n\n\n\n<li>Song song v\u1edbi luy\u1ec7n t\u1eadp c\u0169ng c\u1ea7n c\u00f3 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p, \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng.<\/li>\n\n\n\n<li>Kh\u00f4ng u\u1ed1ng r\u01b0\u1ee3u, bia, c\u00e1c lo\u1ea1i c\u00e0 ph\u00ea, tr\u00e0\u2026th\u1ef1c ph\u1ea9m c\u00f3 t\u00ednh h\u00e0n \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 c\u1ee7a b\u00e0i t\u1eadp \u0111\u1ea1t t\u1ed1i \u0111a.<\/li>\n<\/ul>\n\n\n\n<p>\u00c1p d\u1ee5ng c\u00e1c b\u00e0i t\u1eadp v\u1eeba c\u00f3 t\u00e1c d\u1ee5ng ch\u1eefa y\u1ebfu sinh l\u00fd \u0111\u1ed3ng th\u1eddi c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, gi\u00fap c\u01a1 th\u1ec3 t\u0103ng s\u1ee9c \u0111\u1ec1 kh\u00e1ng. Tr\u00ean \u0111\u00e2y l\u00e0 12 b\u00e0i t\u1eadp ch\u1eefa y\u1ebfu sinh l\u00fd d\u00e0nh cho nam gi\u1edbi \u0111\u01b0\u1ee3c chuy\u00ean gia khuy\u00ean d\u00f9ng, duy tr\u00ec c\u00e1c b\u00e0i t\u1eadp t\u1eeb 6 \u2013 12 th\u00e1ng s\u1ebd c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng \u201cb\u1ea5t l\u1ef1c\u201d hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1ch ch\u1eefa y\u1ebfu sinh l\u00fd \u1edf nam gi\u1edbi c\u1ea7n \u0103n g\u00ec?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/12\/chua-yeu-sinh-ly-nam-2.jpg\" alt=\"Ch\u1eefa y\u1ebfu sinh l\u00fd nam\" class=\"wp-image-38537\"\/><figcaption class=\"wp-element-caption\">C\u00e1ch ch\u1eefa y\u1ebfu sinh l\u00fd \u1edf nam gi\u1edbi c\u1ea7n \u0103n g\u00ec ?<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rau c\u1ee7 qu\u1ea3, th\u1ef1c v\u1eadt: Trong rau c\u1ee7 qu\u1ea3 c\u00f3 r\u1ea5t nhi\u1ec1u lo\u1ea1i vitamin v\u00e0 c\u00e1c ch\u1ea5t x\u01a1 c\u1ea7n thi\u1ebft l\u00e0m gi\u1ea3m cholesterol, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng sinh l\u00fd nam gi\u1edbi.<\/li>\n\n\n\n<li>Nh\u1eefng lo\u1ea1i th\u1ecbt \u0111\u1ecf: Th\u1ecbt b\u00f2, th\u1ecbt l\u1ee3n m\u00f4ng, th\u1ecbt c\u00e1 h\u1ed3i,&#8230;c\u00f3 ch\u1ee9a nhi\u1ec1u ch\u1ea5t \u0111\u1ea1m, gi\u00fap t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u, nu\u00f4i d\u01b0\u1ee1ng v\u00e0 b\u1ed5 sung testosterone nhanh ch\u00f3ng.<\/li>\n\n\n\n<li>C\u00e1c lo\u1ea1i h\u1ea3i s\u1ea3n: T\u00f4m, cua, c\u00e1,&#8230;nh\u1ea5t l\u00e0 h\u00e0u r\u1ea5t t\u1ed1t cho ng\u01b0\u1eddi y\u1ebfu sinh l\u00fd. \u0110\u1ed9ng v\u1eadt n\u00e0y gi\u00fap cho nam gi\u1edbi t\u0103ng sinh l\u1ef1c nhanh ch\u00f3ng.<\/li>\n\n\n\n<li>Tr\u1ee9ng g\u00e0: <a href=\"https:\/\/www.docosan.com\/blog\/nam-khoa\/cach-chua-yeu-sinh-ly-bang-trung-ga\/\" target=\"_blank\" rel=\"noreferrer noopener\">C\u00e1ch ch\u1eefa y\u1ebfu sinh l\u00fd b\u1eb1ng tr\u1ee9ng g\u00e0<\/a> \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng v\u00ec nguy\u00ean li\u1ec7u d\u1ec5 t\u00ecm, \u0111\u01a1n gi\u1ea3n v\u00e0 gi\u00e1 th\u00e0nh r\u1ea5t r\u1ebb. <\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p>C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 d\u00e0nh th\u1eddi gian \u0111\u1ec3 \u0111\u1ecdc v\u00e0 t\u00ecm hi\u1ec3u Ch\u1eefa y\u1ebfu sinh l\u00fd nam v\u1edbi ph\u01b0\u01a1ng ph\u00e1p t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 t\u1ea1i Docosan. Ch\u00fang t\u00f4i r\u1ea5t vinh h\u1ea1nh ch\u00e0o \u0111\u00f3n v\u00e0 nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 t\u00edn nhi\u1ec7m t\u1eeb c\u00e1c b\u1ea1n.<\/p>\n\n\n\n<p><em>B\u00e0i vi\u1ebft \u0111\u01b0\u1ee3c tham kh\u1ea3o b\u00e1c s\u0129 v\u00e0 c\u00e1c ngu\u1ed3n t\u01b0 li\u1ec7u \u0111\u00e1ng tin c\u1eady trong v\u00e0 ngo\u00e0i n\u01b0\u1edbc.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1eefa y\u1ebfu sinh l\u00fd nam v\u1edbi ph\u01b0\u01a1ng ph\u00e1p t\u1ea1i nh\u00e0 \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 l\u00e0 \u0111i\u1ec1u c\u1ea7n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ed1i v\u1edbi c\u00e1c \u0111\u1ea5ng m\u00e0y r\u00e2u \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe v\u00e0 h\u1ea1nh ph\u00fac t\u00ecnh c\u1ea3m. C\u00e1ch ch\u1eefa y\u1ebfu sinh l\u00fd nam t\u1ea1i nh\u00e0 c\u00f3 r\u1ea5t nhi\u1ec1u, vi\u1ec7c \u00e1p d\u1ee5ng nh\u1eefng c\u00e1ch ch\u1eefa kh\u00f4ng c\u1ea7n [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":91324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-104275","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nam-khoa"],"acf":[],"featured_image_src":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/12\/chua-yeu-sinh-ly-nam-1-600x400.jpg","featured_image_src_square":"https:\/\/www.docosan.com\/blog\/wp-content\/uploads\/2021\/12\/chua-yeu-sinh-ly-nam-1-600x533.jpg","author_info":{"display_name":"D\u01b0\u1ee3c s\u0129, Th\u1ea1c s\u0129 Nguy\u1ec5n Th\u1ecb Thanh T\u00fa","author_link":"https:\/\/www.docosan.com\/blog\/author\/tunguyen\/"},"_links":{"self":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/104275","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/comments?post=104275"}],"version-history":[{"count":0,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/posts\/104275\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media\/91324"}],"wp:attachment":[{"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/media?parent=104275"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/categories?post=104275"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.docosan.com\/blog\/wp-json\/wp\/v2\/tags?post=104275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}