N\u0103m \u0111\u1ed9ng t\u00e1c d\u01b0\u1edbi \u0111\u00e2y g\u1ed3m nghi\u00eang \u0111\u1ea7u, thu c\u1eb1m, xoay vai, m\u1edf ng\u1ef1c v\u00e0 gi\u00e3n c\u01a1 sau c\u1ed5, c\u00f3 th\u1ec3 l\u00e0m ngay t\u1ea1i b\u00e0n l\u00e0m vi\u1ec7c, m\u1ed7i \u0111\u1ed9ng t\u00e1c kho\u1ea3ng m\u1ed9t ph\u00fat. L\u00e0m \u0111\u1ec1u v\u00e0i l\u1ea7n m\u1ed7i ng\u00e0y, nhi\u1ec1u ng\u01b0\u1eddi th\u1ea5y c\u1ed5 vai g\u00e1y nh\u1eb9 h\u01a1n v\u00e0 \u00edt m\u1ecfi v\u00e0o cu\u1ed1i ng\u00e0y. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 l\u00e0m ch\u1eadm, th\u1edf \u0111\u1ec1u v\u00e0 d\u1eebng l\u1ea1i khi th\u1ea5y \u0111au.<\/p>\n
\u0110\u00e2y l\u00e0 m\u1ed9t ph\u1ea7n trong c\u1ea9m nang th\u1ea3 l\u1ecfng s\u00e2u cho ng\u01b0\u1eddi b\u1eadn r\u1ed9n<\/a> c\u1ee7a Nh\u1eadt k\u00fd An Nhi\u00ean.<\/p>\n \u1ede An Nhi\u00ean, khi kh\u00e1ch \u0111\u1ebfn v\u00ec m\u1ecfi c\u1ed5 vai g\u00e1y, c\u00e2u ch\u00fang t\u00f4i h\u1ecfi \u0111\u1ea7u ti\u00ean th\u01b0\u1eddng l\u00e0: \u201cM\u00e0n h\u00ecnh c\u1ee7a b\u1ea1n cao \u0111\u1ebfn \u0111\u00e2u?\u201d. T\u01b0 th\u1ebf c\u1ea3 ng\u00e0y \u1ea3nh h\u01b0\u1edfng nhi\u1ec1u h\u01a1n m\u01b0\u1eddi ph\u00fat gi\u00e3n c\u01a1. V\u00ec v\u1eady, tr\u01b0\u1edbc khi t\u1eadp, h\u00e3y ch\u1ec9nh l\u1ea1i g\u00f3c l\u00e0m vi\u1ec7c m\u1ed9t ch\u00fat.<\/p>\n Khi t\u1eadp, ch\u1ec9 gi\u00e3n \u0111\u1ebfn m\u1ee9c c\u1ea3m th\u1ea5y c\u0103ng nh\u1eb9, d\u1ec5 ch\u1ecbu, kh\u00f4ng c\u1ed1 k\u00e9o th\u00eam. Th\u1edf ch\u1eadm b\u1eb1ng m\u0169i trong su\u1ed1t \u0111\u1ed9ng t\u00e1c, \u0111\u1eebng n\u00edn th\u1edf.<\/p>\n Ng\u1ed3i th\u1eb3ng, th\u1ea3 l\u1ecfng vai. Nghi\u00eang tai ph\u1ea3i v\u1ec1 ph\u00eda vai ph\u1ea3i, gi\u1eef vai tr\u00e1i h\u1ea1 xu\u1ed1ng. C\u00f3 th\u1ec3 \u0111\u1eb7t nh\u1eb9 tay ph\u1ea3i l\u00ean \u0111\u1ea7u, kh\u00f4ng k\u00e9o m\u1ea1nh. Gi\u1eef 20 \u0111\u1ebfn 30 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean. B\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y ph\u1ea7n c\u01a1 d\u1ecdc b\u00ean c\u1ed5 \u0111\u01b0\u1ee3c gi\u00e3n ra.<\/p>\n Nh\u00ecn th\u1eb3ng, t\u1eeb t\u1eeb k\u00e9o c\u1eb1m l\u00f9i ra sau nh\u01b0 \u0111ang t\u1ea1o \u201cc\u1eb1m \u0111\u00f4i\u201d, \u0111\u1ea7u kh\u00f4ng c\u00fai xu\u1ed1ng. Gi\u1eef 5 gi\u00e2y r\u1ed3i th\u1ea3. L\u1eb7p l\u1ea1i 8 \u0111\u1ebfn 10 l\u1ea7n. \u0110\u1ed9ng t\u00e1c nh\u1ecf nh\u01b0ng h\u1eefu \u00edch v\u1edbi nh\u1eefng ai hay ch\u00fai \u0111\u1ea7u v\u1ec1 ph\u00eda m\u00e0n h\u00ecnh.<\/p>\n Nh\u00fan hai vai l\u00ean g\u1ea7n tai, k\u00e9o ra sau, r\u1ed3i h\u1ea1 xu\u1ed1ng th\u1eadt ch\u1eadm. L\u00e0m 10 v\u00f2ng. Ph\u1ed1i h\u1ee3p v\u1edbi h\u01a1i th\u1edf: h\u00edt v\u00e0o khi nh\u00fan l\u00ean, th\u1edf ra khi h\u1ea1 vai.<\/p>\n \u0110an hai tay sau l\u01b0ng, du\u1ed7i th\u1eb3ng tay, \u01b0\u1ee1n nh\u1eb9 ng\u1ef1c v\u00e0 k\u00e9o hai b\u1ea3 vai l\u1ea1i g\u1ea7n nhau. N\u1ebfu kh\u00f3 \u0111an tay, h\u00e3y c\u1ea7m hai \u0111\u1ea7u m\u1ed9t chi\u1ebfc kh\u0103n. Gi\u1eef 20 gi\u00e2y, th\u1edf \u0111\u1ec1u. \u0110\u1ed9ng t\u00e1c n\u00e0y c\u00e2n b\u1eb1ng l\u1ea1i t\u01b0 th\u1ebf khom vai khi g\u00f5 ph\u00edm l\u00e2u.<\/p>\n Tay tr\u00e1i n\u1eafm nh\u1eb9 m\u00e9p gh\u1ebf. Xoay \u0111\u1ea7u kho\u1ea3ng 45 \u0111\u1ed9 sang ph\u1ea3i r\u1ed3i c\u00fai nh\u00ecn v\u1ec1 ph\u00eda n\u00e1ch ph\u1ea3i. C\u00f3 th\u1ec3 \u0111\u1eb7t tay ph\u1ea3i l\u00ean sau \u0111\u1ea7u, \u0111\u1ec3 s\u1ee9c n\u1eb7ng c\u1ee7a b\u00e0n tay gi\u00fap gi\u00e3n th\u00eam m\u1ed9t ch\u00fat. Gi\u1eef 20 \u0111\u1ebfn 30 gi\u00e2y r\u1ed3i \u0111\u1ed5i b\u00ean. B\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn v\u00f9ng sau c\u1ed5, g\u1ea7n b\u1ea3 vai, \u0111\u01b0\u1ee3c k\u00e9o d\u00e0i ra.<\/p>\n N\u0103m \u0111\u1ed9ng t\u00e1c ch\u1ec9 m\u1ea5t kho\u1ea3ng n\u0103m ph\u00fat. C\u00e1i kh\u00f3 l\u00e0 nh\u1edb l\u00e0m. V\u00e0i c\u00e1ch kh\u00e1ch c\u1ee7a ch\u00fang t\u00f4i hay d\u00f9ng:<\/p>\n Bu\u1ed5i t\u1ed1i, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m l\u1ea1i \u0111\u1ed9ng t\u00e1c 1 v\u00e0 4 tr\u00ean gi\u01b0\u1eddng trong nghi th\u1ee9c 20 ph\u00fat tr\u01b0\u1edbc gi\u1edd ng\u1ee7<\/a>. Cu\u1ed1i tu\u1ea7n, khi g\u1ed9i \u0111\u1ea7u, h\u00e3y d\u00e0nh th\u00eam v\u00e0i ph\u00fat xoa nh\u1eb9 v\u00f9ng g\u00e1y, nh\u01b0 g\u1ee3i \u00fd trong b\u00e0i g\u1ed9i \u0111\u1ea7u d\u01b0\u1ee1ng sinh v\u1edbi b\u1ed3 k\u1ebft<\/a>.<\/p>\n \u201cC\u01a1 th\u1ec3 nh\u1edb nh\u1eefng g\u00ec m\u00ecnh l\u00e0m m\u1ed7i ng\u00e0y. N\u0103m ph\u00fat \u0111\u1ec1u \u0111\u1eb7n th\u01b0\u1eddng c\u00f3 \u00edch h\u01a1n m\u1ed9t bu\u1ed5i t\u1eadp d\u00e0i m\u1ed7i th\u00e1ng.\u201d \u2014 Th\u1ea3o Vy, chuy\u00ean vi\u00ean tr\u1ecb li\u1ec7u t\u1ea1i An Nhi\u00ean<\/p>\n<\/blockquote>\n Gi\u00e3n c\u01a1 l\u00e0 c\u00e1ch t\u1ef1 ch\u0103m \u0111\u01a1n gi\u1ea3n, kh\u00f4ng thay th\u1ebf th\u0103m kh\u00e1m. H\u00e3y d\u1eebng t\u1eadp v\u00e0 g\u1eb7p b\u00e1c s\u0129 n\u1ebfu:<\/p>\n Khi kh\u00f4ng c\u00f3 d\u1ea5u hi\u1ec7u b\u1ea5t th\u01b0\u1eddng m\u00e0 vai ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ecfi, m\u1ed9t bu\u1ed5i tr\u1ecb li\u1ec7u c\u1ed5 vai g\u00e1y<\/a> t\u1ea1i An Nhi\u00ean c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y nh\u1eb9 nh\u00f5m h\u01a1n. K\u1ef9 thu\u1eadt vi\u00ean d\u00f9ng t\u00fai ch\u01b0\u1eddm th\u1ea3o d\u01b0\u1ee3c<\/a> \u1ea5m \u0111\u1ec3 l\u00e0m m\u1ec1m v\u00f9ng vai trong kho\u1ea3ng 10 ph\u00fat, r\u1ed3i m\u1edbi day \u1ea5n b\u1eb1ng tay v\u1edbi l\u1ef1c v\u1eeba ph\u1ea3i.<\/p>\nTr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u<\/h2>\n
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5 \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u1ed5 vai g\u00e1y t\u1ea1i b\u00e0n<\/h2>\n
1. Nghi\u00eang \u0111\u1ea7u sang b\u00ean<\/h3>\n
2. Thu c\u1eb1m<\/h3>\n
3. Xoay vai ra sau<\/h3>\n
4. M\u1edf ng\u1ef1c<\/h3>\n
5. Gi\u00e3n c\u01a1 sau c\u1ed5 theo \u0111\u01b0\u1eddng ch\u00e9o<\/h3>\n
Gi\u1eef th\u00f3i quen nh\u1ecf trong ng\u00e0y<\/h2>\n
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Khi n\u00e0o n\u00ean g\u1eb7p chuy\u00ean gia?<\/h2>\n
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