{"id":5401,"date":"2018-09-03T17:26:04","date_gmt":"2018-09-03T10:26:04","guid":{"rendered":"https:\/\/yhoccongdong.org\/du-an-khac\/2018\/09\/03\/cac-bai-tap-luyen-khi-bi-dau-vai\/"},"modified":"2024-03-17T04:04:49","modified_gmt":"2024-03-16T21:04:49","slug":"cac-bai-tap-luyen-khi-bi-dau-vai","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/","title":{"rendered":"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai"},"content":{"rendered":"

Nguy\u00ean nh\u00e2n g\u00e2y \u0111au vai l\u00e0 g\u00ec?<\/h2>\n

M\u1ed9t nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn nh\u1ea5t c\u1ee7a hi\u1ec7n t\u01b0\u1ee3ng \u0111au vai l\u00e0 do vi\u00eam g\u00e2n (ph\u1ea7n n\u1ed1i b\u1eafp v\u1edbi x\u01b0\u01a1ng) c\u1ee7a ch\u00f3p xoay (m\u1ed9t b\u1ed9 ph\u1eadn c\u1ee7a vai, gi\u00fap cho vi\u1ec7c xoay c\u00e1nh tay). M\u1ed9t nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn kh\u00e1c n\u1eefa l\u00e0 do b\u1ecb vi\u00eam t\u00fai d\u1ecbch \u1edf d\u01b0\u1edbi m\u1ecfm vai. B\u1ea1n th\u01b0\u1eddng b\u1ecb \u0111au vai sau khi l\u00e0m vi\u1ec7c nh\u01b0 khi s\u01a1n, nh\u1ea5c m\u1ed9t v\u1eadt g\u00ec \u0111\u00f3 ho\u1eb7c sau khi ch\u01a1i th\u1ec3 thao\u2026 t\u1ee9c l\u00e0 nh\u1eefng vi\u1ec7c c\u1ea7n ph\u1ea3i nh\u1ea5c c\u00e1nh tay l\u00ean. Nh\u01b0ng c\u0169ng c\u00f3 khi b\u1ea1n kh\u00f4ng nh\u1edb ra r\u1eb1ng m\u00ecnh \u0111\u00e3 b\u1ecb m\u1ed9t ch\u1ea5n th\u01b0\u01a1ng c\u1ee5 th\u1ec3 n\u00e0o c\u1ea3. <\/span> <\/span><\/p>\n

Kh\u1edbp ch\u00ednh tr\u00ean vai l\u00e0 ch\u1ed7 n\u1ed1i gi\u1eefa x\u01b0\u01a1ng c\u00e1nh tay v\u00e0 x\u01b0\u01a1ng vai. H\u1ed1 kh\u1edbp n\u00e0y n\u00f4ng, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n cho c\u00e1nh tay c\u00f3 t\u1ea7m v\u1eadn \u0111\u1ed9ng l\u1edbn. Ch\u00f3p xoay l\u00e0 b\u1ed9 ph\u1eadn do 4 m\u00fai c\u01a1 bao quanh x\u01b0\u01a1ng c\u00e1nh tay t\u1ea1o n\u00ean. Ch\u00ednh ch\u00f3p xoay n\u00e0y l\u00e0 b\u1ed9 ph\u1eadn gi\u1eef cho vai v\u1eabn \u1ed5n \u0111\u1ecbnh khi c\u00e1nh tay \u0111ang v\u1eadn \u0111\u1ed9ng. <\/span> <\/span><\/p>\n

\"\u0110au <\/span> <\/span><\/p>\n

T\u1ea1i sao ch\u00f3p xoay b\u1ecb ch\u1ea5n th\u01b0\u01a1ng?<\/h2>\n

C\u01a1 tr\u00ean vai n\u1eb1m \u1edf ph\u00eda tr\u00ean c\u00f9ng c\u1ee7a vai. \u0110\u01b0\u1eddng g\u00e2n c\u1ee7a c\u01a1 n\u00e0y ch\u1ea1y d\u01b0\u1edbi x\u01b0\u01a1ng ph\u00eda ngo\u00e0i c\u1ee7a vai. \u0110\u01b0\u1eddng g\u00e2n n\u00e0y l\u00e0 b\u1ed9 ph\u1eadn d\u1ec5 b\u1ecb t\u1ed5n th\u01b0\u01a1ng nh\u1ea5t do v\u1ecb tr\u00ed c\u1ee7a n\u00f3 n\u1eb1m gi\u1eefa hai x\u01b0\u01a1ng. Khi g\u00e2n b\u1ecb vi\u00eam (b\u1ecb \u0111au v\u00e0 s\u01b0ng l\u00ean), n\u00f3 d\u1ec5 b\u1ecb k\u1eb9p gi\u1eefa hai x\u01b0\u01a1ng. T\u00fai d\u1ecbch, c\u00f3 t\u00e1c d\u1ee5ng nh\u01b0 m\u1ed9t chi\u1ebfc \u0111\u1ec7m cho g\u00e2n, c\u0169ng s\u1ebd b\u1ecb t\u1ed5n th\u01b0\u01a1ng. <\/span> <\/span><\/p>\n

L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 bi\u1ebft \u0111\u01b0\u1ee3c r\u1eb1ng x\u01b0\u01a1ng ch\u00f3p xoay b\u1ecb th\u01b0\u01a1ng?<\/h2>\n

N\u1ebfu \u0111au vai l\u00e0 do ch\u00f3p xoay b\u1ecb t\u1ed5n th\u01b0\u01a1ng th\u00ec ta th\u01b0\u1eddng c\u1ea3m th\u1ea5y \u0111au t\u1eeb ph\u00eda tr\u01b0\u1edbc ho\u1eb7c b\u00ean ph\u00eda ngo\u00e0i vai. S\u1ef1 \u0111au \u0111\u1edbn th\u01b0\u1eddng t\u0103ng khi ta \u0111\u01b0a c\u00e1nh l\u00ean cao ho\u1eb7c n\u00e2ng m\u1ed9t v\u1eadt g\u00ec \u0111\u00f3 l\u00ean qu\u00e1 \u0111\u1ea7u. S\u1ef1 \u0111au \u0111\u1edbn n\u00e0y c\u00f3 th\u1ec3 c\u00f2n khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c nh\u1eefng vi\u1ec7c \u0111\u01a1n gi\u1ea3n nh\u1ea5t. Th\u01b0\u1eddng b\u1ecb \u0111au v\u1ec1 ban \u0111\u00eam, v\u00e0 \u0111\u00f4i khi c\u00e1i \u0111au khi\u1ebfn cho b\u1ea1n t\u1ec9nh gi\u1ea5c. <\/span> <\/span><\/p>\n

L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m \u0111au vai?<\/h2>\n

Vi\u1ec7c \u0111i\u1ec1u tr\u1ecb s\u1ebd c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m \u0111au c\u0169ng nh\u01b0 gi\u00fap cho ch\u1ee9c n\u0103ng c\u1ee7a vai tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng. C\u00e1c bi\u1ec7n ph\u00e1p gi\u1ea3m \u0111au g\u1ed3m c\u00f3 vi\u1ec7c ch\u1ee7 \u0111\u1ed9ng cho tay \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i (v\u00ed d\u1ee5 b\u1ea1n v\u1eabn c\u00f3 th\u1ec3 c\u1eed \u0111\u1ed9ng vai, nh\u01b0ng kh\u00f4ng l\u00e0m c\u00e1c \u0111\u1ed9ng t\u00e1c qu\u00e1 s\u1ee9c nh\u01b0 nh\u1ea5c v\u1eadt n\u1eb7ng ho\u1eb7c ch\u01a1i tennis ch\u1eb3ng h\u1ea1n). C\u00f3 th\u1ec3 ch\u01b0\u1eddm \u0111\u00e1, ho\u1eb7c u\u1ed1ng c\u00e1c lo\u1ea1i thu\u1ed1c ch\u1ed1ng vi\u00eam kh\u00f4ng c\u00f3 steroid v\u00ed d\u1ee5 nh\u01b0 ibuprofen (d\u01b0\u1edbi c\u00e1c lo\u1ea1i t\u00ean thu\u1ed1c nh\u01b0 Adil, Motrin) ho\u1eb7c thu\u1ed1c gi\u1ea3m \u0111au lo\u1ea1i naproxen (d\u01b0\u1edbi t\u00ean thu\u1ed1c nh\u01b0 Aleve), \u0111\u00f4i khi, vi\u1ec7c ti\u00eam thu\u1ed1c ch\u1ed1ng vi\u00eam c\u00f3 steroid c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng. <\/span> <\/span><\/p>\n

C\u00e1c b\u00e0i t\u1eadp \u0111\u1eb7c bi\u1ec7t c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng. Bi\u1ec7n ph\u00e1p ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng ban \u0111\u1ea7u l\u00e0 nh\u1eefng b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n v\u1ec1 t\u1ea7m v\u1eadn \u0111\u1ed9ng. V\u00ed d\u1ee5 \u0111\u1ee9ng c\u00fai ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 xoay c\u00e1nh tay theo m\u1ed9t h\u00ecnh v\u00f2ng tr\u00f2n l\u1edbn s\u1ebd gi\u00fap ch\u00fang ta tr\u00e1nh \u0111\u01b0\u1ee3c nh\u1eefng h\u1eadu qu\u1ea3 nghi\u00eam tr\u1ecdng c\u1ee7a vi\u1ec7c t\u1ed5n th\u01b0\u01a1ng ch\u1ecfm xoay, m\u00e0 \u0111\u00f4i khi ng\u01b0\u1eddi ta c\u00f2n g\u1ecdi l\u00e0 ch\u1ee9ng c\u1ee9ng vai. Sau b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp v\u1edbi d\u00e2y cao su ho\u1eb7c t\u1ea1 tay nh\u1eb9. Sau c\u00f9ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp c\u1eed t\u1ea1 tr\u00ean m\u00e1y t\u1eadp ho\u1eb7c t\u1ea1 tay. <\/span> <\/span><\/p>\n

T\u00f4i c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n nh\u01b0 th\u1ebf n\u00e0o?<\/h2>\n

B\u1ea1n c\u00f3 th\u1ec3 luy\u1ec7n t\u1eadp c\u00e1c b\u00e0i t\u1eadp sau \u0111\u00e2y, \u0111\u1ed3ng th\u1eddi h\u00e3y h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 \u0111i\u1ec1u tr\u1ecb xem c\u00f3 c\u1ea7n t\u1eadp th\u00eam c\u00e1c b\u00e0i t\u1eadp kh\u00e1c hay kh\u00f4ng.<\/span><\/span><\/p>\n

Xem th\u00eam b\u00e0i\u00a0C\u00e1c b\u00e0i luy\u1ec7n t\u1eadp \u0111\u1ed1i v\u1edbi ch\u00f3p xoay<\/a>\u00a0c\u1ee7a\u00a0Ph\u1ea1m Lan Anh<\/a> v\u00e0\u00a0Nguy\u1ec5n Th\u1ea3o<\/a>\nXem th\u00eam b\u00e0i B\u00e0i t\u1eadp kh\u1edbp vai<\/a> c\u1ee7a\u00a0Ph\u1ea1m Lan Anh<\/a><\/span><\/pre>\n
    Xin l\u01b0u \u00fd v\u1ec1 nh\u1eefng h\u00ecnh \u1ea3nh minh h\u1ecda cho b\u00e0i t\u1eadp ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng <\/strong> <\/span> <\/span> <\/em><\/p>\n
  Nh\u1eefng h\u00ecnh \u1ea3nh minh h\u1ecda \u0111\u0103ng tr\u00ean trang n\u00e0y ch\u1ec9 c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap cho b\u1ea1n d\u1ec5 h\u00ecnh dung h\u01a1n nh\u1eefng b\u00e0i luy\u1ec7n t\u1eadp n\u00e0y ch\u1ee9 kh\u00f4ng nh\u1ea5t thi\u1ebft l\u00e0 b\u1ea5t c\u1ee9 ai c\u0169ng c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng \u0111\u01b0\u1ee3c. B\u1ea1n n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n b\u1ea5t c\u1ee9 b\u00e0i luy\u1ec7n t\u1eadp n\u00e0y \u1edf \u0111\u00e2y. Ng\u01b0\u1eddi s\u1eed d\u1ee5ng nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u00e2p n\u00e0y t\u1ef1 chiu tr\u00e1ch nhi\u1ec7m v\u1ec1 nh\u1eefng r\u1ee7i ro, ch\u1ea5n th\u01b0\u01a1ng khi \u00e1p d\u1ee5ng nh\u1eefng b\u00e0i luy\u1ec7n t\u1eadp n\u00e0y. V\u00ec v\u1eady, \u00edt nh\u1ea5t, ng\u01b0\u1eddi s\u1eed d\u1ee5ng kh\u00f4ng c\u00f3 quy\u1ec1n \u0111\u00f2i ch\u1ee7 trang web, ng\u01b0\u1eddi gi\u1eef b\u1ea3n quy\u1ec1n c\u1ee7a nh\u1eefng h\u00ecnh v\u1ebd ho\u1eb7c h\u00ecnh \u1ea3nh \u0111\u1ed9ng c\u0169ng nh\u01b0 nh\u1eefng c\u00f4ng ty c\u00f3 li\u00ean quan, ph\u1ea3i b\u1ed3i th\u01b0\u1eddng cho b\u1ea5t c\u1ee9 nh\u1eefng khi\u1ebfu n\u1ea1i, y\u00eau c\u1ea7u, th\u01b0\u01a1ng t\u1eadt ho\u1eb7c thi\u1ec7t h\u1ea1i n\u00e0o li\u00ean quan t\u1edbi vi\u1ec7c \u0111\u1ecdc v\u00e0 l\u00e0m theo nh\u1eefng b\u00e0i t\u1eadp \u0111\u0103ng tr\u00ean trang web n\u00e0y (s\u1ebd b\u1ed5 sung sau). <\/span> <\/span><\/p>\n
T\u1ea7m v\u1eadn \u0111\u1ed9ng<\/h2>\n
  \u0110\u1ee9ng th\u1eb3ng r\u1ed3i c\u00fai ng\u01b0\u1eddi sao cho m\u1eb7t song song v\u1edbi n\u1ec1n nh\u00e0. Cho c\u00e1nh tay b\u1ecb \u0111au r\u01a1i t\u1ef1 do (r\u01a1i th\u00f5ng). Quay v\u00f2ng \u0111i v\u00f2ng l\u1ea1i c\u00e1nh tay. Ban \u0111\u1ea7u theo nh\u1eefng v\u00f2ng nh\u1ecf, sau b\u1eaft \u0111\u1ea7u r\u1ed9ng d\u1ea7n ra. C\u1ee9 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i c\u1eed \u0111\u1ed9ng n\u00e0y t\u1eeb 5 t\u1edbi 10 l\u1ea7n m\u1ed9t ng\u00e0y. N\u1ebfu th\u1ea5y \u0111au, b\u1ea1n h\u00e3y ng\u1eebng t\u1eadp. B\u1ea1n c\u00f3 th\u1ec3 th\u1eed t\u1eadp l\u1ea1i sau. <\/span> <\/span><\/p>\n
\"\u0111au<\/div>\n
T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a ch\u00f3p xoay<\/h2>\n
  D\u00f9ng m\u1ed9t \u0111o\u1ea1n d\u00e2y cao su \u0111\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y. Bu\u1ed9c m\u1ed9t \u0111\u1ea7u d\u00e2y cao su v\u00e0o n\u1eafm \u0111\u1ea5m c\u1eeda. \u0110\u1ee9ng c\u1ea1nh c\u1eeda v\u00e0 d\u00f9ng tay g\u1ea7n c\u00e1nh c\u1eeda c\u1ea7m \u0111\u1ea7u d\u00e2y cao su c\u00f2n l\u1ea1i. Tr\u01b0\u1edbc h\u1ebft g\u1eadp kh\u1ee7yu tay 90 \u0111\u1ed9 ngang v\u1edbi th\u00e2n ng\u01b0\u1eddi, sau \u0111\u00f3 l\u1ea5y tay kh\u00e9o d\u00e2y cao su ngang qua b\u1ee5ng r\u1ed3i quay tr\u1edf l\u1ea1i. Ban \u0111\u1ea7u l\u00e0m m\u1ed9t \u0111\u1ee3t 10 l\u1ea7n nh\u01b0 v\u1eady. Sau \u0111\u00f3 khi vai \u0111\u00e3 \u0111\u1ee1 \u0111au th\u00ec t\u0103ng d\u1ea7n s\u1ed1 \u0111\u1ee3t. C\u1ea7n th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y h\u00e0ng ng\u00e0y. <\/span> <\/span><\/p>\n
\"\u0111au<\/div>\n
<\/div>\n
T\u0103ng c\u01b0\u1eddng chi tr\u00ean<\/h2>\n
  Khi \u0111\u1ee1 \u0111au, b\u1ea1n n\u00ean t\u1eadp th\u00eam ch\u01b0\u01a1ng tr\u00ecnh n\u00e2ng t\u1ea1 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng ph\u1ea7n n\u1eeda ng\u01b0\u1eddi ph\u00eda tr\u00ean b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng m\u00e1y n\u00e2ng t\u1ea1 ho\u1eb7c t\u1ea1 tay. N\u1eb1m nghi\u00eang ng\u01b0\u1eddi v\u1ec1 b\u00ean ph\u1ea3i v\u00e0 \u0111\u1eb7t c\u00e1nh tay tr\u00e1i d\u1ecdc theo ng\u01b0\u1eddi. C\u1ea7m m\u1ed9t chi\u1ebfc t\u1ea1 tay b\u1eb1ng tay tr\u00e1i, c\u1eb3ng tay \u0111\u1eb7t ngang b\u1ee5ng, n\u00e2ng c\u1eb3ng tay l\u00ean. C\u1ed1 g\u1eafng gi\u1eef cho kh\u1ee7yu tay n\u1eb1m s\u00e1t ng\u01b0\u1eddi. <\/span> <\/span><\/p>\n
\"\u0111au<\/div>\n
T\u00f4i c\u00f3 th\u1ec3 l\u00e0m g\u00ec \u0111\u1ec3 n\u01a1i t\u1ed5n th\u01b0\u01a1ng ch\u00f3ng l\u00e0nh?<\/h2>\n
  T\u1eadp th\u1ec3 d\u1ee5c aerobic s\u1ebd gi\u00fap t\u0103ng tu\u1ea7n ho\u00e0n m\u00e1u t\u1edbi g\u00e2n v\u00e0 t\u00fai \u0111\u1ec7m v\u00e0 nh\u01b0 v\u1eady s\u1ebd gi\u00fap gi\u1ea3m \u0111au. Ng\u01b0\u1eddi h\u00fat thu\u1ed1c l\u00e1 n\u00ean b\u1ecf thu\u1ed1c \u0111\u1ec3 t\u0103ng l\u01b0\u1ee3ng \u00f4-xy \u0111\u1ebfn ch\u1ed7 g\u00e2n b\u1ecb t\u1ed5n th\u01b0\u01a1ng v\u00e0 nh\u01b0 v\u1eady ch\u1ed7 b\u1ecb t\u1ed5n th\u01b0\u01a1ng s\u1ebd mau l\u00e0nh h\u01a1n. <\/span> <\/span><\/p>\n
 T\u00f4i c\u00f3 c\u1ea7n ph\u1ea3i m\u1ed5 kh\u00f4ng? <\/strong><\/h2>\n
  \u0110\u00f4i khi t\u1ed5n th\u01b0\u01a1ng k\u00e9o d\u00e0i s\u1ebd khi\u1ebfn cho g\u00e2n b\u1ecb r\u00e1ch. V\u00e0 tr\u01b0\u1eddng h\u1ee3p n\u00e0y c\u1ea7n ph\u1ea3i m\u1ed5. N\u1ebfu b\u1ea1n v\u1eabn th\u1ea5y \u0111au m\u1eb7c d\u00f9 \u0111\u00e3 c\u00f3 m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh luy\u1ec7n t\u1eadp ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng t\u1ed1t, ho\u1eb7c b\u1ea1n th\u1ea5y r\u1eb1ng m\u1ed9t s\u1ed1 c\u1eed \u0111\u1ed9ng n\u00e0o \u0111\u00f3 c\u1ee7a c\u00e1nh tay b\u1ecb y\u1ebfu, th\u00ec c\u00f3 kh\u1ea3 n\u0103ng ch\u00f3p xoay \u0111\u00e3 b\u1ecb r\u00e1ch. <\/span> <\/span><\/p>\n
T\u00e0i li\u1ec7u tham kh\u1ea3o<\/h2>\n
http:\/\/familydoctor.org\/familydoctor\/en\/prevention-wellness\/exercise-fitness\/injury-rehab\/shoulder-pain.html <\/a> <\/span> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"
Nguy\u00ean nh\u00e2n v\u00e0 c\u00e1c b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng ch\u1ed1ng \u0111au vai. Vi\u1ec7c \u0111i\u1ec1u tr\u1ecb s\u1ebd c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m \u0111au c\u0169ng nh\u01b0 gi\u00fap cho ch\u1ee9c n\u0103ng c\u1ee7a vai tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng<\/p>\n","protected":false},"author":236,"featured_media":5404,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5146,5271,4214,5272],"tags":[4346,4347,4010,4348],"series":[1948],"coauthors":[1430],"acf":[],"yoast_head":"\nC\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c<\/title>\n<meta name=\"description\" content=\"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c\" \/>\n<meta property=\"og:description\" content=\"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c\" \/>\n<meta property=\"og:url\" content=\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/\" \/>\n<meta property=\"og:site_name\" content=\"D\u1ef1 \u00e1n kh\u00e1c\" \/>\n<meta property=\"article:author\" content=\"http:\/\/facebook.com\/pham.lananh.319\" \/>\n<meta property=\"article:published_time\" content=\"2018-09-03T10:26:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-16T21:04:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/yhoccongdong.com\/du-an-khac\/wp-content\/uploads\/sites\/6\/2013\/08\/cac-bai-tap-luyen-khi-bi-dau-vai.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"660\" \/>\n\t<meta property=\"og:image:height\" content=\"330\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ph\u1ea1m Lan Anh\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0110\u01b0\u1ee3c vi\u1ebft b\u1edfi\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ph\u1ea1m Lan Anh\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u01af\u1edbc t\u00ednh th\u1eddi gian \u0111\u1ecdc\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 ph\u00fat\" \/>\n\t<meta name=\"twitter:label3\" content=\"Vi\u1ebft b\u1edfi\" \/>\n\t<meta name=\"twitter:data3\" content=\"Ph\u1ea1m Lan Anh\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/\",\"url\":\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/\",\"name\":\"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c\",\"isPartOf\":{\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/yhoccongdong.com\/du-an-khac\/wp-content\/uploads\/sites\/6\/2013\/08\/cac-bai-tap-luyen-khi-bi-dau-vai.jpg\",\"datePublished\":\"2018-09-03T10:26:04+00:00\",\"dateModified\":\"2024-03-16T21:04:49+00:00\",\"author\":{\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/#\/schema\/person\/3f2f8bd74edaab136b03a774a68dc8df\"},\"description\":\"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c\",\"breadcrumb\":{\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#breadcrumb\"},\"inLanguage\":\"vi\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"vi\",\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#primaryimage\",\"url\":\"https:\/\/yhoccongdong.com\/du-an-khac\/wp-content\/uploads\/sites\/6\/2013\/08\/cac-bai-tap-luyen-khi-bi-dau-vai.jpg\",\"contentUrl\":\"https:\/\/yhoccongdong.com\/du-an-khac\/wp-content\/uploads\/sites\/6\/2013\/08\/cac-bai-tap-luyen-khi-bi-dau-vai.jpg\",\"width\":660,\"height\":330,\"caption\":\"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Trang ch\u1ee7\",\"item\":\"https:\/\/yhoccongdong.com\/du-an-khac\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/#website\",\"url\":\"https:\/\/yhoccongdong.com\/du-an-khac\/\",\"name\":\"D\u1ef1 \u00e1n kh\u00e1c\",\"description\":\"Just another C\u00e1c d\u1ef1 \u00e1n site\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/yhoccongdong.com\/du-an-khac\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"vi\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/#\/schema\/person\/3f2f8bd74edaab136b03a774a68dc8df\",\"name\":\"Ph\u1ea1m Lan Anh\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"vi\",\"@id\":\"https:\/\/yhoccongdong.com\/du-an-khac\/#\/schema\/person\/image\/ed102a52517bc966b3919aa5b4f7f17c\",\"url\":\"https:\/\/yhoccongdong.com\/ung-thu\/wp-content\/uploads\/2022\/10\/pham-lan-anh-96x96.jpg\",\"contentUrl\":\"https:\/\/yhoccongdong.com\/ung-thu\/wp-content\/uploads\/2022\/10\/pham-lan-anh-96x96.jpg\",\"caption\":\"Ph\u1ea1m Lan Anh\"},\"description\":\"Ph\u1ea1m Lan Anh V\u00ec S\u1ee9c Kh\u1ecfe C\u1ed9ng \u0110\u1ed3ng N\u01a1i l\u00e0m vi\u1ec7c: Ban Ti\u1ebfng Vi\u1ec7t, NHK World, Radio Japan, \u0110\u00e0i ph\u00e1t thanh Nh\u1eadt B\u1ea3n NHK. Ng\u00e0nh: \u0111ang c\u1eadp nh\u1eadt Chuy\u00ean ng\u00e0nh: \u0111ang c\u1eadp nh\u1eadt Qu\u00e1 tr\u00ecnh \u0111\u00e0o t\u1ea1o: \u0111ang c\u1eadp nh\u1eadt\",\"sameAs\":[\"http:\/\/facebook.com\/pham.lananh.319\"],\"url\":\"https:\/\/yhoccongdong.com\/du-an-khac\/author\/pham-lan-anh\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c","description":"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/","og_locale":"vi_VN","og_type":"article","og_title":"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c","og_description":"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c","og_url":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/","og_site_name":"D\u1ef1 \u00e1n kh\u00e1c","article_author":"http:\/\/facebook.com\/pham.lananh.319","article_published_time":"2018-09-03T10:26:04+00:00","article_modified_time":"2024-03-16T21:04:49+00:00","og_image":[{"width":660,"height":330,"url":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-content\/uploads\/sites\/6\/2013\/08\/cac-bai-tap-luyen-khi-bi-dau-vai.jpg","type":"image\/jpeg"}],"author":"Ph\u1ea1m Lan Anh","twitter_card":"summary_large_image","twitter_misc":{"\u0110\u01b0\u1ee3c vi\u1ebft b\u1edfi":"Ph\u1ea1m Lan Anh","\u01af\u1edbc t\u00ednh th\u1eddi gian \u0111\u1ecdc":"9 ph\u00fat","Vi\u1ebft b\u1edfi":"Ph\u1ea1m Lan Anh"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/","url":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/","name":"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c","isPartOf":{"@id":"https:\/\/yhoccongdong.com\/du-an-khac\/#website"},"primaryImageOfPage":{"@id":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#primaryimage"},"image":{"@id":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#primaryimage"},"thumbnailUrl":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-content\/uploads\/sites\/6\/2013\/08\/cac-bai-tap-luyen-khi-bi-dau-vai.jpg","datePublished":"2018-09-03T10:26:04+00:00","dateModified":"2024-03-16T21:04:49+00:00","author":{"@id":"https:\/\/yhoccongdong.com\/du-an-khac\/#\/schema\/person\/3f2f8bd74edaab136b03a774a68dc8df"},"description":"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai - D\u1ef1 \u00e1n kh\u00e1c","breadcrumb":{"@id":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#breadcrumb"},"inLanguage":"vi","potentialAction":[{"@type":"ReadAction","target":["https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/"]}]},{"@type":"ImageObject","inLanguage":"vi","@id":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#primaryimage","url":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-content\/uploads\/sites\/6\/2013\/08\/cac-bai-tap-luyen-khi-bi-dau-vai.jpg","contentUrl":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-content\/uploads\/sites\/6\/2013\/08\/cac-bai-tap-luyen-khi-bi-dau-vai.jpg","width":660,"height":330,"caption":"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai"},{"@type":"BreadcrumbList","@id":"https:\/\/yhoccongdong.com\/du-an-khac\/cac-bai-tap-luyen-khi-bi-dau-vai\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Trang ch\u1ee7","item":"https:\/\/yhoccongdong.com\/du-an-khac\/"},{"@type":"ListItem","position":2,"name":"C\u00e1c b\u00e0i t\u1eadp luy\u1ec7n khi b\u1ecb \u0111au vai"}]},{"@type":"WebSite","@id":"https:\/\/yhoccongdong.com\/du-an-khac\/#website","url":"https:\/\/yhoccongdong.com\/du-an-khac\/","name":"D\u1ef1 \u00e1n kh\u00e1c","description":"Just another C\u00e1c d\u1ef1 \u00e1n site","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/yhoccongdong.com\/du-an-khac\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"vi"},{"@type":"Person","@id":"https:\/\/yhoccongdong.com\/du-an-khac\/#\/schema\/person\/3f2f8bd74edaab136b03a774a68dc8df","name":"Ph\u1ea1m Lan Anh","image":{"@type":"ImageObject","inLanguage":"vi","@id":"https:\/\/yhoccongdong.com\/du-an-khac\/#\/schema\/person\/image\/ed102a52517bc966b3919aa5b4f7f17c","url":"https:\/\/yhoccongdong.com\/ung-thu\/wp-content\/uploads\/2022\/10\/pham-lan-anh-96x96.jpg","contentUrl":"https:\/\/yhoccongdong.com\/ung-thu\/wp-content\/uploads\/2022\/10\/pham-lan-anh-96x96.jpg","caption":"Ph\u1ea1m Lan Anh"},"description":"Ph\u1ea1m Lan Anh V\u00ec S\u1ee9c Kh\u1ecfe C\u1ed9ng \u0110\u1ed3ng N\u01a1i l\u00e0m vi\u1ec7c: Ban Ti\u1ebfng Vi\u1ec7t, NHK World, Radio Japan, \u0110\u00e0i ph\u00e1t thanh Nh\u1eadt B\u1ea3n NHK. Ng\u00e0nh: \u0111ang c\u1eadp nh\u1eadt Chuy\u00ean ng\u00e0nh: \u0111ang c\u1eadp nh\u1eadt Qu\u00e1 tr\u00ecnh \u0111\u00e0o t\u1ea1o: \u0111ang c\u1eadp nh\u1eadt","sameAs":["http:\/\/facebook.com\/pham.lananh.319"],"url":"https:\/\/yhoccongdong.com\/du-an-khac\/author\/pham-lan-anh\/"}]}},"_links":{"self":[{"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/posts\/5401"}],"collection":[{"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/users\/236"}],"replies":[{"embeddable":true,"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/comments?post=5401"}],"version-history":[{"count":0,"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/posts\/5401\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/media\/5404"}],"wp:attachment":[{"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/media?parent=5401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/categories?post=5401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/tags?post=5401"},{"taxonomy":"series","embeddable":true,"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/series?post=5401"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/yhoccongdong.com\/du-an-khac\/wp-json\/wp\/v2\/coauthors?post=5401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}