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NHNG IU CN BIT

KHI MI HC KH CNG

1. T TH LUYN CNG:
- Mt nhm, ming ngm, li hm trn.
- Lng thng, bng lng, u hi ngng.
- Hai chn thoi mi.
- Hai tay nga trn i.
Ch
: c th luyn cng bt c t th no (ng, nm, ngi,), ch yu l con ngi cm thy thoi mi,
d dng tp trung t tng. Tuy nhin, t th ti u l ngi bn kit gi. Ban u cha quen th c tp
mi ngy mt cht, chng bao lu s thun thc.
2. THI GIAN LUYN CNG:
Thi gian luyn cng khng bt buc phi c nh vo mt gi khc no c, c th vn dng tt c
nhng lc rnh ri luyn tp (**). Nhng tt nht l luyn tp vo lc giao thi gia 2 trng thi THC
- NG, c th l cc thi im sau y:
- Bui sng trc khi bt u mt ngy.
- Bui tra sau khi ng dy.
- Bui ti trc khi i ng.
** V l thuyt ng Y, gi luyn lin quan n thi im m kh ca tng hoc ph no ang vng
hay khng. Luyn ng thi im s c tc dng tr bnh nhiu hn.
3. KHNG GIAN LUYN CNG:
d dng tp trung t tng, luyn tp thnh cng th ni luyn cng cn m bo cc yu cu (ti
u) sau:
- Yn tnh, trong sch.
- Khng sng qu hay ti qu.
- Khng nng qu hay lnh qu.
- Khng gi qu hay b qu.
.Ch :
* Nu trong hon cnh khng thun li m vn tp trung t tng c luyn tp th vn t kt
qu (v du: nm pht gii lao ti ni lm vic, trong khi ch i mt cuc gp g, ngay c khi ang trn
cc phng tin giao thng do ngi khc iu khin, ).
* Ngi mi hc khng nn luyn cng nhng ni nh trong bnh vin, trong ngha a, ti cc nh tang
l hay ti cc m ma chay, trong phng ang m my lnh, v c th b nhim thi kh.
4. TRNG THI LUYN CNG:
- Nu ngi tr tr, nn vn ng nh (lm nng) trc cho kh huyt lu thng ri mi luyn tp. Khng
nn vn ng nng, trnh b kch thch.
- Nu t tng phn tn th th gin mt lc ri mi luyn tp. Cch tp trung t tng l nhm mt v
ch tm theo di hi th ca mnh.

Ngi ta n lc gi yu mi dng sinh th khc no n lc ngho kh mi dnh dm, tuy


chm ch cng khng ch g.
Trnh Hiu

T th ngi luyn cng


Ngun: Cng ty Du lch sinh thi & Ngh dng NQT
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I. T TH
T th luyn Kh cng C bn l thoi mi vi cc yu cu sau:
- Mt nhm, ming ngm, li hm trn.
- Lng thng, bng lng, u hi ngng.
- Hai chn thoi mi.
- Hai tay nga trn i.
- C th th gin, tinh thn tp trung.
II. THI GIAN
Thi gian luyn Kh cng Dng sinh trong lc u l khng bt buc lm, ch cn luyn n gin trong cc
thi gian sau:
- Bui sng, trc khi bt u mt ngy.
- Bui tra, sau khi ng dy.
- Bui ti, trc khi ng.
III. KHNG GIAN
Khng gian luyn tp c cc yu cu sau:
- Yn tnh, trong sch.
- Khng sng qu hay ti qu.
- Khng nng qu hay lnh qu.
- Khng gi qu hay b qu.
IV. LUYN KH VI BNG CASSETTE
Mi luyn nn luyn vi bng cassette cho quen. Khi mi nghe bng, nghe khng luyn vi ln cho quen, ri
mi qun tng theo cho thuc, cui cng mi luyn theo.
V. TRNG THI
- Nu ngi tr th nn th dc, vn ng mt cht cho lu thng kh huyt, ri mi tp.
- Nu t tng phn tn th th gin mt lc ri mi tp, khng nn vn ng nhiu, trnh b kch thch.

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TH KH CNG
I. S TH KH CNG
S th Kh cng l s th ng b vi kh (nng lng ca c th), hay ni cch khc l th kh hot ng
tt hn.
Cc trng thi th trong Kh cng c ch ra nh sau:
HT VO: l ht bng mi, su xung bng di.
NN LI: l sau khi ht vo, ngng th, nn hi, cng c.
TH RA: l sau khi nn li, t t th ra bng mi.
NGNG TH: l sau khi th ra, ngng th, th gin c th.
S lin h gia hi th v kh c ch ra nh sau:
Khi HT VO: kh s i t trn xung, hoc i t ngoi vo trong c th.
Khi NN LI: kh s t li trong c th.
Khi TH RA: kh s i t di ln, hoc t trong c th ra ngoi.
Khi NGNG TH: kh s pht tn ra bn ngoi c th.
S th ca Kh cng cn c lin h tt cho h thng khu vc c th nh sau:
Khi HT VO: vng ngc hot ng tt hn.
Khi NN LI: vng bng hot ng tt hn.
Khi TH RA: vng lng hot ng tt hn.
Khi NGNG TH: vng u hot ng tt hn.
Lu :
Ch th bng mi.
Khng thp hay phnh bng.
Khng th qu sc, m nng dn ln.
II. LUYN TH KH CNG
Trong t th tht thoi mi, luyn th Kh cng qua bn phn sau:
1. Hi th SU U CHM:
T t ht tht su xung tn bng di, m t 1 n 10. Tht u n, tht chm nh nhng, tht th thi
t nhin. Sau mi ln ht hi th t nhin mt lc, cho bnh thng, ri mi ht vo tip.
2. Hi th ph hp:
C bnh thuc vng ngc, th luyn HT VO l ch yu.
C bnh thuc vng bng, th luyn NN LI l ch yu.
C bnh thuc vng lng, th luyn TH RA vo l ch yu.
C bnh thuc vng u, th luyn NGNG TH l ch yu.
Va th va m chm t 1 n 10, tht nh nhng t nhin.
3. Hi th 4 th:
T t HT VO theo sc ca mnh, t t NN LI va phi, t t TH RA tht chm, t t NGNG
TH tht nh nhng. Lp li vi ln cho nhun nhuyn.
T t HT VO m t 1 n 10 tht chm, t t NN LI va phi m t 1 n 10 tht chm, t
t TH RA m t 1 n 10 tht chm, t t NGNG TH tht nh nhng m t 1 n 10 tht chm. Lp
li vi ln cho nhun nhuyn.
4. Th qun:
Luyn th n u, cm nhn cm gic n cho tht quen, sau dng suy ngh iu khin hi th.
Ngh n u th n , ng thi tm nim cho s th tht tt theo mc ch ca mnh.
-----------------------------------------------------------------------------------------------------------------

QUN KH CNG

I. S QUN KH CNG
Luyn Kh cng iu ct yu l dng iu c KH, chnh v vy cn phi luyn Qun Kh cng. Qun
Kh cng c ba giai on l:
Cm nhn: cm nhn mt cch t nhin cc cm gic khc l v kh, d cha r
rng.
Phn bit: dng s hnh dung tng tng phn bit tng i r rng cc cm
gic v kh.
Ch ng: dng tm nim ch ng to ra cm gic c mc ch v kh.
Cc cm nhn cm gic v kh, da trn tnh cht hot ng ca kh theo tng mc nh sau:
Cm gic ng kh: ng vi giai on cm nhn l cm gic khi thay i nh t t, nh nng
nng, nh cng tc, nh xoay o.
Cm gic hnh kh: ng vi giai on phn bit l cm gic r rng v tnh cht ca kh, khi vn
hnh trong c th.
Cm gic ha kh: ng vi giai on ch ng l cm gic c s chuyn ha ca kh, tc l s
phn ng ca kh trong c th, ng thi ch ng to ra cm gic c li cho mc ch ca c th.
Ni tm li l qun tng vn hnh kh.
Qun l s tp trung t tng bao gm:
T qun: l tp trung suy ngh vo mt vng.
Hnh qun: l tp trung suy ngh theo mt ng.
Dng qun dn kh theo trnh t ca bi luyn, km theo s hnh dung tng tng c li cho kh, mt cch
ch ng, c mc ch.
II. LUYN QUN KH CNG
Theo ba giai on:
Giai on 1:
Ht vo t t, qun kh t ngoi vo c th; nn hi, t kh trong c th; t t qun kh t trong c th ra
ngoi; ngng th, pht tn kh ra ngoi khng gian; iu ha h hp mt lc, ri lp li vi ln cho cm nhn
r rng.
Giai on 2:
Ht vo t t, qun kh t trn nh u xung c th; nn hi, t kh trong c th; t t th ra, dn kh t
di ln; ngng th, pht tn kh ra khi nh u; iu ha h hp mt lc, ri lp li vi ln cho cm nhn r
rng.
Giai on 3:
Ht vo t t, qun kh t trn nh u xung c th; nn hi, t kh bng di; t th th ra, dn kh
xung chn; ngng th, pht tn kh ra khi lng bn chn; iu ha h hp mt lc, ri lp li vi ln cho
cm nhn r rng.
Giai on 4:
Ht vo t t, qun kh t trn nh u xung c th; nn hi, t kh vng bnh; t t th ra, dn kh
xung chn, ngng th, pht tn kh ra khi lng bn chn; iu ha h hp mt lc, ri lp li vi ln cho cm
nhn r rng. Vng bnh nh i r rng.
Lu :
Mc ch chnh l to s cm nhn r rng, chnh xc v kh mt cch ch ng.
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NHP KH CNG

I. S NHP KH CNG
Nhp kh cng l a c th vo trng thi kh, hay l c li cho s luyn kh. Trng thi nhp kh c cc
ngha chnh nh sau:
a c th vo trng thi kh.
Kch thch thn kinh cm gic, cm nhn tt hn.
Tng cng kh nng tip nhn ngoi kh (v hn bn ngoi), h tr cho ni kh bn trong c th.
Kch thch thay i lp ho quang bo v, xung quanh c th.
II. K THUT VN KH
K thut vn kh c cc yu t sau:
Hi th kh: hi th ng b vi kh.
Qun kh: dng dn kh.
Mt lnh: l ting c thm tr thnh phn x c iu kin, ng thi d tp trung hn.
Vn c: i khi c dng ng b vi hi th (khi kh khng r rng) nh sau:
Khi ht vo, cng dn ln.
Khi nn li, cng cng.
Khi th ra, gin dn ra.
Khi ngng th, th gin hon ton.
m s: m s kim sot thi gian.
Lu :
Khi mi luyn ly TH l chnh, khi quen ly QUN l chnh, khi thnh thc ly MT LNH l chnh.
III. LUYN NHP KH CNG
Theo ba bc nh sau:
Bc 1:
Tp trung t tng, hi th SU U CHM.
Tp trung ln Bch hi (nh u), c mt lnh Bch hi nhp kh vi ln cho cm gic ng kh nh
u r hn.
Bc 2:
Ngng th tc thi (ngng th ngay lp tc).
Tp trung ln Bch hi (nh u), c mt lnh Bch hi nhp kh vi ln cho n khi cn th, c mt
cht.
Bc 3:
Ht su xung tn bng di.
Tp trung ln Bch hi, qun kh t nh u xung c th, ra tn chn tay, c mt lnh C th nhp
kh vi ln cho cm nhn r rng.
Lp li t bc 1 vi ln, cho cm gic t nng lan truyn t trn xung tht r rng.
Lu :
Hi th phi c mt cht mi c hiu qu, nhng khng c qu sc gy bin lon hi th v nhp tim,
thm ch ri lon t tng.
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SINH KH CNG

I. SINH KH CNG L G?
Sinh Kh cng (cn gi l an in cng) l luyn qu trnh sinh kh trong c th c mnh hn, tt hn.
Kh hay Chn kh Ni kh trong c th c pht sinh ti bng di, cn c gi l an in, vn hnh
trong mch Nhm (ng chnh gia ngc bng, i xung) v mch c (ng chnh gia sau ct sng, i ln).
Chnh v vy, mc ch ca bi ny l:
Kch pht an in.
thng Nhm c.
II. QU TRNH VN KH C BN
Th t vn kh c bn cho mi cng php Kh cng l:
NHP : l a c th vo trng thi nhp ngoi kh.
KHAI : l kch hot cc i huyt.
THU : l thu ngoi kh vo c th.
T
: l t li, chuyn ha ngoi kh thnh ni kh.
HNH : l vn hnh ni kh trong c th.
X
: l x h kh, bnh tt trong c th ra ngoi.
III. LUYN SINH KH CNG
Luyn Sinh Kh cng theo cc bc nh sau:
Bc 1:
Khi ng: th 4 th, ri Nhp Kh cng mt lc cho cm nhn r rng.
Bc 2:
Tp trung Bch hi, c mt lnh Bch hi thu kh vi ln cho cm nhn r rng.
Bc 3:
T t ht vo, qun dn kh theo mch Nhm xung an in.
Bc 4:
Tp trung an in, nn hi, c mt lnh an in sinh kh vi ln, c mt cht cho nng r hn.
Bc 5:
T t th ra, qun dn kh theo mch c i ln.
Bc 6:
Tp trung Bch hi, ngng th, c mt lnh Bch hi x kh vi ln, c mt cht cho c cm gic x
tt.
Lp li t bc 2 vi ln cho c cm gic an in v c th nng tt, ng thi thy nh nhng, thoi mi.
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THANH KH CNG
I. THANH KH CNG L G?
Thanh Kh cng l bi luyn t cha bnh.
Vng bnh d do bt k nguyn nhn no, bt k trng thi no, u tn ti h kh, bnh tt; chng ta cn
phi Thng X chng ra khi c th.
THNG l to ra s vn hnh thng sut ca kh, trnh gy b tc, sinh bnh.
X l b h kh, bnh tt ra ngoi.
II. H THNG THNG X

H thng Thng X n gin c xc nh v tr nh sau:


Cc bnh vng ngc v tay: ng thng l mt trong cnh tay, v tr x l lng bn tay; bn no
thng x bn , gia thng x ra c hai tay.
Cc bnh vng bng v chn: ng thng l mt trong chn, v tr x l lng bn chn; bn no
thng x bn , gia thng x ra c hai chn.
Cc bnh vng lng v u: ng thng l mch c, v tr x l Bch hi.
III. LUYN THANH KH CNG
Luyn Thanh Kh cng theo cc bc nh sau:
Bc 1:
Khi ng: th 4 th, ri Nhp Kh cng v Sinh Kh cng mt lc cho cm nhn r rng, nht l an
in.
Bc 2:
Tp trung Bch hi, c mt lnh Thu kh cha bnh vi ln cho cm nhn r rng.
Bc 3:
T t ht vo, qun dn kh theo mch Nhm xung an in.
Bc 4:
Tp trung an in, nn hi, c mt lnh Sinh kh cha bnh vi ln, c mt cht cho nng r hn.
Bc 5:
T t th ra mt t, qun dn kh t an in ti vng bnh.
Bc 6:
Ngng th, nn hi, tp trung vng bnh, c mt lnh T kh cha bnh vi ln, c mt cht cho tht
nng.
Bc 7:
Th nt ra, dn h kh, bnh tt ra ng thng, ra ti v tr x.
Bc 8:
Tp trung v tr x, ngng th, c mt lnh X kh bnh vi ln, c mt cht cho c cm gic x tt.
Lp li t bc 2 vi ln cho c cm gic vng bnh v c th nng tt, ng thi thy nh nhng, thoi mi.
IV. NHNG NG DNG C TH
Nhng ng dng c th nh sau:
1. Vn kh cha bnh cn:
Mi bnh tt trong c th u c th quy v cn gc, ng tng nh sau:

Cc bnh thuc tng Tm (tim): ni tim, van tim, huyt cht, huyt mch, rut non, li.
Cc bnh thuc tng Tm bo (mng bao quanh tim): ngoi tim, m tim, mch vnh, quai ng
mch ch, huyt p, Thng tiu (vng gia ngc), Trung tiu (vng gia bng), H tiu (vng gia
bng di), cm st, nng lnh, vim nhim, rng li, hu hng.

Cc bnh thuc tng Can (gan): gan, vim gan, si mt, mt, gn, chut rt, mt, hng sn.
Cc bnh thuc v tng T (l lch): l lch, d dy, tiu ng, tiu ha, c tht, mi, vim mi.

Cc bnh thuc v tng Ph (phi): phi, cung phi, h hp, hen suyn, i trng, to bn, tr,
da.

Cc bnh thuc v tng Thn: thn, si thn, vim thn, Bng quang, Tin lit tuyn, ct sng,
khp, xng, tai.
Nguyn tc vn kh nh sau:
an in Tng cn vng bnh ng thng v tr x
2. Vn kh cha bnh trng:
a) Cp chng:
Thuc Tm : an in Tm Can x
Thuc Can : an in Can Thn x
Thuc T : an in T Tm x
Thuc Ph : an in Ph T x
Thuc Thn : an in Thn Ph x
b) Mn chng:
Thuc Tm : an in Thn Tm x
Thuc Can : an in Ph Can x
Thuc T : an in Can T x
Thuc Ph : an in Tm Ph x
Thuc Thn : an in T Thn x
c) Tp chng:
Thuc Tm : an in Thn Tm Can x
Thuc Can : an in Ph Can Thn x
Thuc T : an in Can T Tm x
Thuc Ph : an in Tm Ph T x
Thuc Thn : an in T Thn Ph x
Lu : Nu bnh c c ba tng (v d: tim b huyt p cao, phi cha c Thn au lng v gan nhit), th
p dng nh tp chng.
3. Vn kh cha bnh tng hp:
Khi b bnh thng chng ta b nhiu chng mt lc, cc chng ny u c lin quan, cho nn phi cha
cng mt lc. Ni mt cch khc, c c th l mt khi thng nht, cn phi tc ng y , s thng nht ca
c th quy v s ng b ca ng tng theo quy lut Ni Chu thin.
Chng ta vn kh theo th t sau:
an in Ph vng bnh x
an in T vng bnh x
an in Tm vng bnh x
an in Thn vng bnh x
an in Tm bo vng bnh x
an in Can vng bnh x
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DNG KH CNG
I. S DNG KH CNG
S Dng Kh cng l luyn Kh cng Dng sinh.
Dng Kh cng l to lp s cn bng ca c th, da trn s cn bng hot ng kh.
Trung tm ca s cn bng kh l an in, s cn bng c xc lp khi mi quan h kh vi an in c
hanh thng.
Nguyn l ca s cn bng l to ra vng kh khp kn gia cc i tng cn cn bng vi an in.

II. CC CN BNG KH TRONG C TH


Trong c th, cc cn bng chnh c ch ra nh sau:
1. Cc cn bng cho mt vng cn dng sinh bao gm:
a) Cn bng gia vng bnh v Tng ch.
b) Cn bng gia vng bnh v Ng tng.
c) Cn bng gia vng bnh v an in.
d) Cn bng gia vng bnh v Thn kinh.
2. Cc cn bng dng sinh cho c c th bao gm:
a) Cn bng Tm Thn.
b) Cn bng Ni tng.
c) Cn bng Thn kinh.
d) Cn bng Ni Ngoi.
III. LUYN DNG KH CNG
1. Dng vng bnh:
a) Cn bng gia vng bnh v Tng ch:
an in vng bnh Tng ch an in
b) Cn bng gia vng bnh v Ng tng:
an in vng bnh Ph T Tm Thn tm bo Can vng bnh an in
c) Cn bng gia vng bnh v an in:
an in vng bnh an in
d) Cn bng gia vng bnh v Thn kinh:
an in vng bnh an in Mnh mn mch c mch Nhm vng bnh an in
2. Dng c th:
a) Cn bng Tm Thn:
an in Thn tri Tm Tm bo Thn phi an in
b) Cn bng Ni tng:
an in Ph T Tm Thn Tm bo Can an in
c) Cn bng Thn kinh:
an in Mnh mn mch c mch Nhm an in
d) Cn bng Ni Ngoi:
an in Mnh mn mch c mch Nhm tay mch Nhm chn an in
-----------------------------------------------------------------------------------------Lop 2

NI CHU THIN
NI CHU THIN L G?
Kh trong c th vn hnh, chu lu theo nhng chu trnh nht nh theo nhp thi gian. Ni Chu thin l vng
kh vn hnh, chu lutrong ngy, theo th t ca ng tng trong c th nh sau: Kh bt u t Ph, sau xung
T, ri ln Tm, xung Thn, ln Tm bo, xung Can.

Ph
Tm bo
T
Tm
Thn
Can
LC KH

A. LUYN NI CHU THIN C BN


- Thu kh vo Bch hi, theo mch Nhm xung sinh kh an in, a ln t kh Ph (nu cn, th x ra hai
tay), dn xung t kh T.
- Thu kh vo Bch hi, theo mch Nhm xung sinh kh an in, a ti t kh T (nu cn, th x ra
chn tri), dn ti t kh Tm.
- Thu kh vo Bch hi, theo mch Nhm xung sinh kh an in, a ti t kh Tn (nu cn, th x ra tay
tri), dn ti t kh Thn.
- Thu kh vo Bch hi, theo mch Nhm xung sinh kh an in, a ti t kh Thn (nu cn, th x ra
hai chn), dn ti t kh Tm bo.
- Thu kh vo Bch hi, theo mch Nhm xung sinh kh an in, a ti t kh Tm bo (nu cn, th x
ra tay phi), dn ti t kh Can.
- Thu kh vo Bch hi, theo mch Nhm xung sinh kh an in, a ti t kh Can (nu cn, th x ra
chn phi), dn ti t kh an in.
- Thu kh vo Bch hi, theo mch Nhm xung sinh kh an in, a ra mch c, thng x ln Bch hi.
B. LUYN NI CHU THIN THEO THI GIAN
- T 3 gi n 7 gi, bt u t:
an in Ph T Tm Thn Tm bo Can an in
- T 7 gi n 11 gi, bt u t:
an in T Tm Thn Tm bo Can Ph an in
- T 11 gi n 15 gi, bt u t:
an in Tm Thn Tm bo Can Ph T an in
- T 15 gi n 19 gi, bt u t:
an in Thn Tm bo Can Ph T Tm an in
- T 19 gi n 23 gi, bt u t:
an in Tm bo Can Ph T Tm Thn an in
- T 23 gi n 3 gi, bt u t:
an in Can Ph <

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