{"id":181084,"date":"2026-09-26T10:02:33","date_gmt":"2026-09-26T03:02:33","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=181084"},"modified":"2026-09-28T11:44:41","modified_gmt":"2026-09-28T04:44:41","slug":"tap-yoga-co-giam-can-khong","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/giam-can\/tap-yoga-co-giam-can-khong\/","title":{"rendered":"T\u1eadp yoga c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng? Nh\u1eefng l\u1ee3i \u00edch t\u1eadp yoga \u0111\u1ed1t m\u1ee1 b\u1ee5ng"},"content":{"rendered":"

T\u1eadp yoga c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng l\u00e0 th\u1eafc m\u1eafc ph\u1ed5 bi\u1ebfn c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi khi t\u00ecm ki\u1ebfm ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp nh\u1eb9 nh\u00e0ng nh\u01b0ng hi\u1ec7u qu\u1ea3. D\u00f9 kh\u00f4ng \u0111\u1ed1t ch\u00e1y calo b\u00f9ng n\u1ed5 nh\u01b0 gym hay cardio, yoga v\u1eabn h\u1ed7 tr\u1ee3 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, gi\u1ea3m m\u1ee1 th\u1eeba v\u00e0 chuy\u1ec3n h\u00f3a v\u00f3c d\u00e1ng t\u1ef1 nhi\u00ean qua t\u1eebng bu\u1ed5i t\u1eadp. C\u00f9ng DiaB<\/strong><\/a> t\u00ecm hi\u1ec3u c\u01a1 ch\u1ebf gi\u1ea3m c\u00e2n v\u00e0 c\u00e1c b\u00e0i t\u1eadp \u0111\u1ed1t m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3 nh\u1ea5t ngay d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n

T\u1eadp yoga c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng?<\/h2>\n

Tr\u1ea3 l\u1eddi cho c\u00e2u h\u1ecfi t\u1eadp yoga c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng, c\u00e1c chuy\u00ean gia kh\u1eb3ng \u0111\u1ecbnh r\u1eb1ng vi\u1ec7c luy\u1ec7n t\u1eadp yoga ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3 n\u1ebfu b\u1ea1n ki\u00ean tr\u00ec \u00e1p d\u1ee5ng \u0111\u00fang ph\u01b0\u01a1ng ph\u00e1p.<\/p>\n

Kh\u00e1c v\u1edbi suy ngh\u0129 c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng yoga ch\u1ec9 l\u00e0 nh\u1eefng \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n nh\u1eb9 nh\u00e0ng, m\u1ed9t bu\u1ed5i t\u1eadp yoga k\u00e9o d\u00e0i 60 ph\u00fat c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ti\u00eau hao t\u1eeb 180 \u0111\u1ebfn 460 calo, th\u1eadm ch\u00ed l\u00ean \u0111\u1ebfn 600 calo t\u00f9y thu\u1ed9c v\u00e0o lo\u1ea1i h\u00ecnh v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp.<\/p>\n

B\u00ean c\u1ea1nh vi\u1ec7c \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng tr\u1ef1c ti\u1ebfp, yoga c\u00f2n t\u00e1c \u0111\u1ed9ng s\u00e2u v\u00e0o h\u1ec7 th\u1ed1ng n\u1ed9i ti\u1ebft, gi\u00fap gi\u1ea3m n\u1ed3ng \u0111\u1ed9 hormone cortisol (hormone g\u00e2y c\u0103ng th\u1eb3ng v\u00e0 t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng). Vi\u1ec7c ki\u1ec3m so\u00e1t t\u00e2m tr\u00ed v\u00e0 h\u01a1i th\u1edf trong yoga c\u0169ng th\u00fac \u0111\u1ea9y th\u00f3i quen \u0103n u\u1ed1ng ch\u00e1nh ni\u1ec7m, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng nh\u1eadn bi\u1ebft c\u1ea3m gi\u00e1c no v\u00e0 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng n\u1ea1p qu\u00e1 nhi\u1ec1u calo do c\u0103ng th\u1eb3ng.<\/p>\n

\"T\u1eadp
T\u1eadp yoga k\u00e9o d\u00e0i 60 ph\u00fat c\u00f3 th\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ti\u00eau hao t\u1eeb 180 \u0111\u1ebfn 460 calo<\/figcaption><\/figure>\n

Nh\u1eefng l\u1ee3i \u00edch khi t\u1eadp yoga gi\u1ea3m c\u00e2n<\/h2>\n

Kh\u00f4ng ch\u1ec9 d\u1eebng l\u1ea1i \u1edf vi\u1ec7c ki\u1ec3m so\u00e1t ch\u1ec9 s\u1ed1 c\u00e2n n\u1eb7ng, luy\u1ec7n t\u1eadp yoga th\u01b0\u1eddng xuy\u00ean c\u00f2n \u0111em \u0111\u1ebfn nhi\u1ec1u chuy\u1ec3n bi\u1ebfn t\u00edch c\u1ef1c to\u00e0n di\u1ec7n cho c\u01a1 th\u1ec3.<\/p>\n

H\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 v\u00e0 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng<\/h3>\n

Nhi\u1ec1u t\u01b0 th\u1ebf yoga \u0111\u00f2i h\u1ecfi s\u1ef1 tham gia c\u1ee7a to\u00e0n b\u1ed9 c\u00e1c nh\u00f3m c\u01a1 tr\u00ean c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng c\u01a1 l\u00f5i (core). Qu\u00e1 tr\u00ecnh gi\u1eef th\u0103ng b\u1eb1ng v\u00e0 si\u1ebft c\u01a1 li\u00ean t\u1ee5c t\u1ea1o ra l\u1ef1c kh\u00e1ng t\u1ef1 nhi\u00ean, t\u1eeb \u0111\u00f3 k\u00edch th\u00edch qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t di\u1ec5n ra m\u1ea1nh m\u1ebd h\u01a1n. \u0110i\u1ec1u n\u00e0y h\u1ed7 tr\u1ee3 chuy\u1ec3n h\u00f3a m\u1ee1 th\u1eeba th\u00e0nh n\u0103ng l\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f9ng m\u1ee1 b\u1ee5ng c\u1ee9ng \u0111\u1ea7u, gi\u00fap b\u1ea1n duy tr\u00ec c\u00e2n n\u1eb7ng l\u00fd t\u01b0\u1edfng m\u1ed9t c\u00e1ch l\u00e2u d\u00e0i.<\/p>\n

\"T\u0103ng
T\u0103ng s\u1ef1 d\u1ebbo dai linh ho\u1ea1t kh\u1edbp x\u01b0\u01a1ng nh\u1edd c\u00e1c b\u00e0i t\u1eadp yoga th\u01b0\u1eddng xuy\u00ean<\/figcaption><\/figure>\n

T\u0103ng s\u1ef1 d\u1ebbo dai v\u00e0 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3<\/h3>\n

T\u1eadp yoga gi\u00fap th\u01b0 gi\u00e3n h\u1ec7 th\u1ea7n kinh, \u0111i\u1ec1u h\u00f2a nh\u1ecbp th\u1edf v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. M\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 \u0111\u1ee7 gi\u1ea5c c\u00f3 vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. Khi thi\u1ebfu ng\u1ee7, c\u01a1 th\u1ec3 s\u1ebd t\u0103ng ti\u1ebft hormone ghrelin k\u00edch th\u00edch c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 gi\u1ea3m kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o. Vi\u1ec7c ng\u1ee7 ngon nh\u1edd yoga s\u1ebd gi\u00fap qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 \u0111\u1ed1t m\u1ee1 di\u1ec5n ra t\u1ed1i \u01b0u h\u01a1n.<\/p>\n

C\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7<\/h3>\n

T\u1eadp yoga gi\u00fap th\u01b0 gi\u00e3n h\u1ec7 th\u1ea7n kinh, \u0111i\u1ec1u h\u00f2a nh\u1ecbp th\u1edf v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7. M\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u v\u00e0 \u0111\u1ee7 gi\u1ea5c c\u00f3 vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. Khi thi\u1ebfu ng\u1ee7, c\u01a1 th\u1ec3 s\u1ebd t\u0103ng ti\u1ebft hormone ghrelin k\u00edch th\u00edch c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 gi\u1ea3m kh\u1ea3 n\u0103ng \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o. Vi\u1ec7c ng\u1ee7 ngon nh\u1edd yoga s\u1ebd gi\u00fap qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 \u0111\u1ed1t m\u1ee1 di\u1ec5n ra t\u1ed1i \u01b0u h\u01a1n.<\/p>\n

\"T\u1eadp
T\u1eadp yoga c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7<\/figcaption><\/figure>\n

Gi\u00fap c\u01a1 b\u1eafp s\u0103n ch\u1eafc v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng<\/h3>\n

Kh\u00e1c v\u1edbi b\u00e0i t\u1eadp th\u1ec3 h\u00ecnh t\u1ea1o ra c\u00e1c kh\u1ed1i c\u01a1 to, yoga t\u1eadp trung v\u00e0o vi\u1ec7c n\u00e2ng \u0111\u1ee1 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 \u0111\u1ec3 k\u00e9o d\u00e0i v\u00e0 l\u00e0m s\u0103n ch\u1eafc c\u00e1c s\u1ee3i c\u01a1. Nh\u1edd \u0111\u00f3, ng\u01b0\u1eddi t\u1eadp s\u1ebd s\u1edf h\u1eefu v\u00f3c d\u00e1ng thon g\u1ecdn, \u0111\u01b0\u1eddng cong m\u1ec1m m\u1ea1i c\u00f9ng m\u1ed9t t\u01b0 th\u1ebf \u0111\u1ee9ng – ng\u1ed3i chu\u1ea9n x\u00e1c, c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 t\u00ecnh tr\u1ea1ng g\u00f9 l\u01b0ng hay l\u1ec7ch c\u1ed9t s\u1ed1ng.<\/p>\n

Nh\u1eefng b\u00e0i t\u1eadp yoga h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/h2>\n

N\u1ebfu m\u1ee5c ti\u00eau h\u00e0ng \u0111\u1ea7u c\u1ee7a b\u1ea1n l\u00e0 gi\u1ea3m m\u1ee1 v\u00e0 s\u0103n ch\u1eafc v\u00f3c d\u00e1ng, h\u00e3y \u01b0u ti\u00ean \u0111\u01b0a c\u00e1c d\u00f2ng b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y v\u00e0o l\u1ecbch luy\u1ec7n t\u1eadp h\u00e0ng ng\u00e0y:<\/p>\n

Power Yoga<\/h3>\n

Power Yoga l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n n\u0103ng \u0111\u1ed9ng, k\u1ebft h\u1ee3p gi\u1eefa c\u00e1c t\u01b0 th\u1ebf yoga truy\u1ec1n th\u1ed1ng v\u1edbi nh\u1ecbp \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng nhanh v\u00e0 m\u1ea1nh m\u1ebd. L\u1edbp h\u1ecdc Power Yoga t\u1eadp trung v\u00e0o vi\u1ec7c x\u00e2y d\u1ef1ng s\u1ee9c b\u1ec1n v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, khi\u1ebfn nh\u1ecbp tim t\u0103ng cao t\u01b0\u01a1ng t\u1ef1 nh\u01b0 b\u00e0i t\u1eadp Cardio. Nh\u1edd c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c, tr\u01b0\u1eddng ph\u00e1i n\u00e0y gi\u00fap ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng l\u1edbn v\u00e0 \u0111\u1ed1t m\u1ee1 th\u1eeba v\u00f4 c\u00f9ng t\u1ed1i \u01b0u.<\/p>\n

\"Power
Power Yoga t\u1eadp trung v\u00e0o vi\u1ec7c x\u00e2y d\u1ef1ng s\u1ee9c b\u1ec1n v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/figcaption><\/figure>\n

Vinyasa Yoga<\/h3>\n

Vinyasa Yoga n\u1ed5i ti\u1ebfng v\u1edbi c\u00e1c chu\u1ed7i chuy\u1ec3n \u0111\u1ed9ng li\u00ean ho\u00e0n \u0111\u01b0\u1ee3c k\u1ebft n\u1ed1i nh\u1ecbp nh\u00e0ng theo t\u1eebng nh\u1ecbp h\u00edt v\u00e0o v\u00e0 th\u1edf ra. C\u00e1c \u0111\u1ed9ng t\u00e1c kh\u00f4ng \u0111\u1ee9ng y\u00ean qu\u00e1 l\u00e2u m\u00e0 chuy\u1ec3n ti\u1ebfp li\u00ean t\u1ee5c, gi\u00fap c\u01a1 th\u1ec3 sinh nhi\u1ec7t, \u0111\u1ed5 m\u1ed3 h\u00f4i v\u00e0 t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u. Chu\u1ed7i b\u00e0i t\u1eadp Vinyasa t\u00e1c \u0111\u1ed9ng \u0111\u1ed3ng \u0111\u1ec1u l\u00ean v\u00f9ng c\u01a1 b\u1ee5ng, \u0111\u00f9i v\u00e0 vai, h\u1ed7 tr\u1ee3 s\u0103n ch\u1eafc to\u00e0n th\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n

\"Chu\u1ed7i
Chu\u1ed7i b\u00e0i t\u1eadp Vinyasa t\u00e1c \u0111\u1ed9ng \u0111\u1ed3ng \u0111\u1ec1u l\u00ean v\u00f9ng c\u01a1 b\u1ee5ng, \u0111\u00f9i v\u00e0 vai<\/figcaption><\/figure>\n

Plank Yoga<\/h3>\n

Plank (T\u01b0 th\u1ebf t\u1ea5m v\u00e1n) l\u00e0 m\u1ed9t trong nh\u1eefng \u0111\u1ed9ng t\u00e1c kinh \u0111i\u1ec3n trong yoga gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00f9ng c\u01a1 l\u00f5i. Khi th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf n\u00e0y, to\u00e0n b\u1ed9 c\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng, h\u00f4ng v\u00e0 c\u00e1nh tay \u0111\u1ec1u ph\u1ea3i si\u1ebft ch\u1eb7t \u0111\u1ec3 gi\u1eef c\u01a1 th\u1ec3 tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng. Duy tr\u00ec Plank Yoga m\u1ed7i ng\u00e0y t\u1eeb 30 gi\u00e2y \u0111\u1ebfn 2 ph\u00fat s\u1ebd gi\u00fap \u0111\u00e1nh tan m\u1ee1 th\u1eeba v\u00f9ng b\u1ee5ng v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng r\u00f5 r\u1ec7t.<\/p>\n

\"Duy
Duy tr\u00ec Plank Yoga m\u1ed7i ng\u00e0y t\u1eeb 30 gi\u00e2y \u0111\u1ebfn 2 ph\u00fat s\u1ebd gi\u00fap \u0111\u00e1nh tan m\u1ee1 th\u1eeba<\/figcaption><\/figure>\n

Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp luy\u1ec7n yoga gi\u1ea3m c\u00e2n<\/h2>\n

\u0110\u1ec3 vi\u1ec7c t\u1eadp yoga c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 nh\u01b0 mong \u0111\u1ee3i v\u00e0 h\u1ea1n ch\u1ebf t\u1ed1i \u0111a nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, b\u1ea1n c\u1ea7n ghi nh\u1edb m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc quan tr\u1ecdng sau:<\/p>\n